According to this research, obesity in men, women, and children has experienced an increase nationwide since 1980.

While sleep deprivation, endocrine disorders, and insufficient physical activity are a few causes, there’s the big go-to we can’t ignore: diet. When we’re on vacation, it becomes even more difficult to balance healthy eating habits and having a good time.

However, it is possible to stay healthy, even during a fun adventure.

Here’s my guide for how to eat healthy on vacation. With these tips, you can enjoy your trip—and the food, too!

1. Go Local

Skip the fast food restaurants; they’re waiting for you at home, anyway.

Instead, prioritize local foods. Try to find a fresh market during your trip and explore the stalls. You may even get the chance to sample local produce you can’t have at home.

If you’re staying at a hotel, purchase local fruits and vegetables for snacks later on. That way, you won’t purchase fattening packaged junk foods, room service, or unsatisfying energy bars.

If you’re staying with friends or family, plan a healthy meal together!

Have everyone join in to help plan, prep, and cook. That way, you can control what you eat, but still make the meal part of your vacation experience.

2. Keep It Balanced

According to the Centers for Disease Control and Prevention, only 21 percent of adults eat their recommended fruit servings every day. Meanwhile, a third manage to eat their daily recommended vegetables.

While you’re planning how to eat healthy on vacation, try to keep your diet balanced.

In addition to fruits and vegetables, you also need grains, lean meats, fiber, and healthy fats. Planning a balanced diet will help your body stay in sync, even while you’re on vacation.

3. Pack Your Own

Eating healthy on vacation doesn’t have to feel stressful. While you’re out exploring, it can feel difficult to find healthy snacks or meal options.

Instead of stressing over your options, pack your own. You can even make the meal part of your adventure by packing a picnic of healthy favorites.

That way, healthy eating while traveling is as easy as, well, not pie.

4. Take a Hike

Instead of worrying about what you’re eating, work it off instead. Take a hike and explore the natural scenery of your destination.

That way, you can enjoy your new environment without feeling guilty that a decadent meal is weighing you down.

You can also turn it into an adventure. Plan a walking tour or read more about the best hiking options to get a few ideas.

5. Just Say ‘No’

Don’t feel pressured when everyone else is digging into fattening sweets and treats. Sometimes, the best method for eating healthy on vacation is to just say no.

Instead, take control of what you eat. After all, it’s your body.

By maintaining this control, you can eat healthy on vacation and make a choice that’s best for you.