Whether you're traveling by plane, train or automobile, the summer vacation season signals a much-needed break from the rigors of everyday life. We break from day-to-day routines and responsibilities in exchange for fun and relaxing respites with family and friends. Unfortunately for many, this break in routine can also signal a break from making sound weight management choices.

But vacation and weight gain do not have to go hand-in-hand. Setting realistic goals, such as maintaining your present weight, should be your primary focus. The key is being prepared. From packing the appropriate clothes to confirming your travel itinerary, planning is an essential piece to the vacation puzzle. Likewise, being prepared to eat well and stay active while on vacation is essential to avoid packing on any additional pounds.

To prepare for an upcoming trip, your vacation checklist should include packing simple things, such as easy-to-carry snacks, bottled water and workout gear. For additional support, consider a helpful "Tools for Living" strategy that can help you mentally and emotionally prepare for the long haul: Mental Rehearsing.

This helpful tool is used to mentally prepare a favorable response to an upcoming weight-related challenge that has previously presented difficulty or resulted in a lapse in judgment. By simply identifying the challenge, creating a mental picture of the situation unfolding with the appropriate response, and mentally rehearsing this before the actual event, you can achieve the realistic goals set for your time away.

"Temptations are abundant during the summer vacation season," said Karen Miller- Kovach, a nurse with Weight Watchers. "Despite the cravings, lapses and splurges, weight management is achievable with some planning and preparation. Identifying the pitfalls and thinking about how to overcome them before the trip is the best way to eat healthy on your vacation without deprivation or boredom."

To keep unhealthy food choices from transforming your family getaway into an all-you-can-eat buffet, here is a helpful itinerary for eating healthy and staying active while on vacation:

Be wary of the low priced all-you-can-eat-buffet.
Large-portioned, high-calorie buffets can be a challenge. Limit yourself to one extravagance a day and splurge on the boundless display of fresh fruits and vegetables. Consider eating a salad or fresh veggies first, prior to having your main course. This way, you'll fill up on low-calorie, low-fat vegetables. Above all, make wise food choices -- it's best to review the entire buffet table before diving in. Remember, loading up will ultimately load you down.

Be prepared to survive the ride.
Stock up on emergency snacks like graham crackers, gingersnaps, popcorn, pretzels or dill pickles. Best of all, keep snack bags of the ultimate fast food -- fresh fruits and vegetables -- handy on long family drives. If packing isn't an option, be sure to frequent roadside fruit and vegetable stands. You can sample fresh, local produce while satisfying hunger pangs. So whether your craving is sweet, salty or sour, you should be able to satisfy it with a healthy food choice.

Include food and scheduled meal breaks into your action-packed itinerary.
Most people want to get the most out of every minute while vacationing, but they often forget to include a very important necessity: food. Be sure not to skip meals or go without eating for long periods. People tend to overeat when they're extremely hungry. Be sure to balance your active schedule with thought-out meal stops throughout the day.

Beat boredom on long cross-country drives with frequent stops. Take a short recess at the nearest rest stop to stimulate blood flow and revitalize tired muscles. Stretch your legs by doing a few deep knee bends and walk briskly around the perimeter of the rest stop. Make the impromptu exercise a fun family activity for all to enjoy.

Maintaining your weight on vacation is easier when you're active.
Check in advance to see if your travel destination has an on-site fitness center or offers golf, tennis or hiking. For extended stays consider attending a local Weight Watchers meeting, or get a weekly pass at the local gym in the area you're visiting.