Finally, it’s time for a break. The weather’s great. You’ve worked hard all year. You deserve a vacation. And an extra glass of wine. And a second scoop of ice cream. And a bite of funnel cake won’t hurt, right?

You’re on vacation.

You’ve earned it.

Or you will, in weight, at least, if you’re not careful while being carefree.

But you can enjoy yourself and stay in shape on your getaway by following a few simple suggestions from Sheri Caldwell, Hy-Vee store dietitian, and Karen From, nutrition and health education specialist with the University of Missouri Extension Office.

And guess what, it’s not all about strict living. In fact, following these suggestions might even make your trip more enjoyable.

“The best part and the worst part of a vacation is often they are too short,” says Ms. From. “We should enjoy and try to find ways to be active every day. This will increase our feelings of wellbeing and afford us a small indulgence or two based on the calories we are burning during our activity. The increased activity will also help us to sleep more soundly, which many of us find difficult when in a strange bed.”

And, after all, you’ve probably worked hard to fit into that swimsuit, dress or skinny pants. Wouldn’t it be nice if they still fit when you get home? Read on.

We tend to think of winter as the time when people really gain weight. Is that true, or does the summer vacation season also pose a threat, and if yes, why?

Ms. From: Often the body’s natural response to cold is to add five pounds during the winter for insulation. Also, this is often the time, especially if we live places where the outside temperature dips very cold, that we tend to move less and eat more. All of us enjoy the delicious, rich holiday foods and the warm comfort foods of the winter season. I also believe, in many locations, there is a lack of variety and affordable fresh fruits and vegetables during the winter months. All of these conditions can lead to weight gain.

Ms. Caldwell:... The summer vacation season may also pose a threat if a healthy balance is not maintained or if we indulge in too much ice cream.

What are some typical pitfalls people experience while on vacation?

Ms. Caldwell: At times people on vacation may have less access to a fitness center and are dealing with a change in their routine. Sometimes it may be easy to adopt a more carefree attitude about fitness and diet.

Ms. From: ... We may splurge on treats or alcohol that we would normally not consume. Vacation is also a time of celebration and eating out. Studies have shown the more we eat out, the higher our chances of gaining weight. The foods we consume while eating out are usually too big a portion and high fat.

What kinds of vacations offer the most danger for our waistlines?

Ms. From: The vacations where there is no physical activity involved (like) sitting on the beach (not swimming, or playing on the beach), tours where you ride somewhere, get off to tour, eat a big lunch and then ride some more.

Ms. Caldwell: Cruises — access to large quantities of food in abundance — and any kind of vacation where one is sedentary and not getting much physical activity

What are the ones that keep us in the best shape?

Ms. From: There are actually Web sites and companies that cater to those looking for active vacations ... Also, there are vacations that focus on volunteer work during the day and sightseeing during the evening or weekends. During one of these vacations, you get to do good for others, good for your mind, body and soul and still get to sightsee.

What can people do to eat well and stay in shape while on vacation?

Ms. Caldwell: ... Choose fruits, vegetables, whole grains, lean meats and low-fat dairy products and limit higher-fat choices. Choose more fresh, baked, broiled, grilled, steamed foods and less fried foods or foods with added high fat sauces and dressings. Make half of your plate fruits and vegetables. Use moderation in portion sizes and use smaller plates ... Start the day off with a healthy breakfast. Eat at regular intervals throughout the day and try to follow usual mealtimes. Avoid skipping meals as a way to save up calories for a large meal later in the day. This plan usually backfires on us. Try to eat lightly throughout the day so you are not “starving” when the mealtime comes and then tempted to overeat. Watch beverage choices. It is easy to consume a high number of calories with alcoholic or sugar sweetened beverages. Maintain physical activity everyday, whether it is walking, running, swimming, biking, fitness center, or whatever you enjoy and your physician approves for you. Remember that exercise is also a great way to reduce stress and feel good along with the other physical benefits of fitness.

Do you have to follow a strict diet? After all, it is a vacation. Any tips for having our cake, or gelato, or fried ice cream, and eating it, too?

Ms. From : Unless you are on a special eating plan due to a health concern, strict diets or eating plans are not necessary during vacation, but common sense may be ... Make sure to refresh, recharge your batteries/energy and take time to feed your mind, soul and sense of peace. You know it is vacation, and Monday will come soon enough.

Ms. Caldwell: It’s also important to enjoy life and to relish our favorite things ... Give yourself permission to have some treats. Make some trade-offs with other lighter choices throughout the day so that it balances out. Here’s a cliché for you — moderation not deprivation. Plan ahead by making a decision of what you really want to enjoy, what trade-offs you are willing to make and how you want to look and feel when you return from your vacation.