Robbin Mullins remembers standing in line at a department store one December, starving, thirsty and too close to her long-awaited spot at the wrapping desk to give up and leave.

“I started real early and was there until about 3,” Mullins said. “I was dying, and I couldn’t get out of line. Water or nuts or something – that would have been great.”

We’ve all been there, dashing through the mall on the sputtering fuel provided by a 6 a.m. bagel and cup of Joe. And then, wham, you hit the wall. You’re thirsty, irritable and about to make some very bad gift choices.

“It’s just a busy time, and people kind of set themselves up for not doing well and just getting too tired,” said Mullins, who is a registered dietitian with Palmetto Health Richland in Columbia, S.C.

This year, vow to do it differently. Pace yourself and plan ahead.

Nutritionists recommend consuming a high protein breakfast before you leave home. And make plans for a high protein lunch while you’re out. In between: hydrate, hydrate, hydrate.

Another way to avoid the shopping slump is to consider packing trail mix or nutrition bars in your pocketbook.

Fran George, wellness buyer for Rosewood Market and Deli in Columbia, S.C., suggests getting a good breakfast before hitting the post-Thanksgiving sales.

Among her suggestions: oatmeal with milled flax seed or eggs with whole-grain toast and a piece of fresh fruit and some raw nuts.

Another suggestion: a protein drink made with frozen organic strawberries and blueberries, a bit of protein powder, apple juice and a tablespoon of flax oil.

You could also take a prepackaged protein shake with you, but if you don’t want to pack a snack, consider shopping close to home. That way, you can take a break and eat a well-planned, balanced lunch and then head back out.

A turkey salad sandwich with a bowl of homemade soup would be a great way to make use of leftovers and enjoy a healthy lunch, too.

If you can’t get home and want to eat out, the best advice is to avoid fried foods, processed sugars and foods high in fats; these will burn off quickly, giving you an initial boost sure to be followed by a slump.

“I gravitate toward ethnic foods because you can find some good choices there,” George said. “Beans or brown rice and vegetables or salsa.”

When ordering salads, Mullins and George recommend ordering the dressing on the side.

Or ask for olive oil and lemon.

“The thing that gets you on salads is the dressings,” Mullins said.

And when ordering your drinks, water is always best, but for those who don’t care for water, be sure to adequately hydrate yourself with something else. Good options are juices or unsweetened tea that you can sweeten yourself. And a diet soda is better than a fully sweetened soda, though both are sorely lacking in nutritional value.

Whatever you choose, “drinking more than one glass is important,” Mullins said.

Which brings us to the holiday cocktail. While you may be tempted to toast snagging your holiday bargains over lunch, that’s probably not the best time to celebrate. The alcohol in the wine will dehydrate your system and leave you feeling very sluggish after the initial burst of fun.

“That really zaps you,” Mullins said.