Here are the five worst mistakes travelers make with their diets on the road and some simple solutions, from Peter Greenberg’s new book, “The Traveler’s Diet”:

¢ Eating to combat fatigue. That usually means grazing on high-fat, high-sugar snacks.

Solution: Carry your own healthy snacks.

¢ Basic lack of planning for a plane trip. If you miss lunch and/or dinner, everything will start looking good – even airline food.

Solution: Carry your own healthy snacks.

¢ Disconnecting from a lifestyle plan because of travel. Away from home, healthy eating and exercise suddenly seem like too much trouble.

Solution: Make a better food choice. Maybe not the ideal one, but better than abandoning ship.

¢ Calorie-Clueless Syndrome. This is blissful ignorance about the calorie content of the food you’re eating.

Solution: Carry a fast-food calorie guide.

¢ Failure to monitor liquid calories in all forms – alcohol, juice, energy drinks, smoothies, coffee concoctions.

Solution: Drink lots of water, stick to light versions and substitute a high-fiber, low-calorie snack for the smoothie.

Carry-on fitness

Here are some tips for healthy travel, be it business or pleasure:

¢ Pick the right hotel. Most hotels have fitness facilities, so be sure to book one that does. A great resource to find a hotel that cares about fitness is www.healthytravelnetwork.com.

¢ Bring your own gym. Pack exercise tubes or bands and water-inflatable dumbbells, or use your carry-on and/or briefcase as a weight. Don’t forget the jump rope for a great cardio workout.

¢ Consider swimming. Most hotels have pools, and a suit and goggles take up no room at all.

¢ Use your body. You can get a great workout with your own weight. Do push-ups, planks, triceps dips off a chair, squats and lunges.

¢ Walk it off. On the plane, cruise up and down the aisle every hour. Use layovers to do a few laps around the airport. If you’re traveling by car, stop every couple of hours for a brief jog and stretch.

¢ Bring your own water. Never travel without a big bottle of water, and drink some every hour. Staying hydrated can give you the energy to work out later.

¢ Make the most of where you are. Run on the beach, take a walking tour of the city, climb the hotel stairs instead of using the elevator.