As you go through the day, you decide what you will eat. The decision is no one's but yours. The following five tips will help maintain your role as the decision maker:

-Move to lose, plan for some form of activity.

When you wake up the next morning take a walk around the hotel or get a walking map from the front desk. There is nothing as fun as discovering new sites. If you prefer, use the exercise equipment at the hotel. Make sure to bring along a bottle of water (often the hotel will provide them) and drink water throughout the day. Take walking breaks during the day around the city or resort and take in the new scenery. This is good for your body and soul.

- Choose your food, don't let the food choose you.

Anticipate potential food challenges. If you know your company is sponsoring an elaborate dinner or that you're going out to an amazing restaurant on the island, have a wonderful night out. Remember to view dinner in context of the entire day's eating. To compensate for extra calories at night, eat fruits, vegetables and whole grains during the day.

Do not even consider skipping lunch or breakfast. Skipping meals only prepares your metabolism to slow down and makes you more inclined to overeat at your next meal. Eat mindfully and at choice and you will be able to enjoy that chocolate mousse cake at dinner.

- Size does matter

You may eat any food you love, just not as much as you had love. Restaurants do not serve portion sizes approved by the American Dietetic Association. Entrees and desserts are often two to four times larger than a standard serving. When having desserts you may taste, share or try to leave something on the plate. Fruit and sorbet are refreshing and healthy desserts.

- The waiter is there to wait on you

Although many of us do not want to inconvenience the wait staff, if the truth be told they are there to make our eating experience an enjoyable one. Don't fall into the trap of trying to please the waiter by ordering the suggested, fat-laden special of the day. The waiter may be happier, but chances are you will never see him again and you will live with the consequences.

Here is a list of things to tell the waiter so that your meal is prepared the way you like it:

Could you please ask the chef to put the salad dressing on the side?

Could you please see if the chef can go extra light on the sauces?

I would like to start with the salad (soup) and have the appetizer for my entree.

Can I have my fish baked (poached, grilled, broiled, etc.)?

I would like my vegetables steamed without butter.

- Be good to yourself, you're on vacation

Treat yourself to that hot rock massage you have heard is incredibly relaxing. Sit with a good book at the beach or under a tree. Even at a business conference, order in room service and watch a movie you haven't had a chance to see. Take a bath with bath salts. Go to sleep really early.

Enjoy the whole vacation experience. Be aware of the surroundings, the people and yes, the food. Pamper your body and spirit. Do this and you'll come back gaining not weight, but wonderful memories.

(Helene Haber contributed to this column. Courtney Caldwell is the publisher/editor in chief of American Woman Road & Travel, an online auto and travel resource. For more info, visit www.roadandtravel.com . Distributed by Scripps Howard News Service.)