Aultman Weight Management Registered Dietician Marita Loyola knows the hustle and bustle of summertime activities can hurt dieters' hard work and even those just wanting to just maintain their weight.

"You're striving to live a healthy lifestyle, but along comes summer: a busy, happy-go-lucky time," said Loyola. "It's a time for family, cookouts and vacations. Even with the best of intentions, healthy eating goes by the wayside."

To avoid packing on extra pounds, Loyola recommends the following smart eating strategies while enjoying the summer months:

1. Drink up. Water, that is! Don't mistake hunger for thirst. Drink at least 64 ounces of water each day to prevent dehydration and to help curb your appetite. It will also help you stay energized and improve your stamina.

2. Power breakfast on the run. Try low-fat milk, yogurt, or fresh fruit for some healthy sources of calcium, vitamin C and fiber. Try to include one hard-boiled egg to stay satiated for a longer period of time. Don't worry; it will not raise your cholesterol. These foods will add protein, iron and vitamins A and E.

3. On the road again. On a long car ride, limit pit stops to avoid convenience store munchies. Pack fat-free, no-sugar-added dried or fresh fruits for snacking. Stop halfway for a healthy meal if needed.

4. Take a hike. When back packing, use insulated bags to keep cold foods at a safe temperature. A tuna sandwich on whole wheat bread with low-fat mayonnaise travels well. In addition, pack heat-resistant foods like peanut butter and no-sugar-added jelly sandwiches for a quick burst of energy. Consider low-fat trail mix or dried fruit and whole grain cereal to snack on.

5. Power walking. Regular exercise keeps you energized and even suppresses your appetite for many hours. Take a 30-minute power walk to beat the urge to splurge.

6. Running low on fuel? Energy bars (250 calories or less) are much better than candy bars, but won't replace a meal. Energize your body with a healthier option such as a whole wheat bagel and one tablespoon of peanut butter. You can even keep a low-fat yogurt or milk and a medium apple at hand for 210 calories.

7. Meal time! Eat timely meals, and don't skip a meal. This will prevent overeating later on. Eat when, and only when, you are hungry, and remember to stop when you are satisfied. Keep in mind that it takes about 20 minutes for your stomach to send a message to your brain that it is full.

8. What's on the barbie? For cholesterol watchers, try a meatless feast from BOCA Burger and Morning Star Farms. For steak and hamburger lovers, choose sirloin, tenderloin and T-bone steaks or extra lean ground burgers. Keep portions to the size of your palm or smaller.

9. Out on the town. Indulge sensibly. Easy on alcohol, because it can make you overeat. Don't go heavy on chips or bread either. Also, use salad dressing and butter sparingly. Share a meal or have your server divide you meal before it is brought to the table, and take half home. Split or skip the dessert.

10. Just hanging out at home. Keep the fridge stocked with healthy convenient foods such as fresh fruits and veggies, low-fat cheese, milk, yogurt, lean turkey, baked chicken, ham and roast beef. Store these items in a clear container at eye level.

11. Milk does the body good. Three cups of skim or 1-percent milk everyday provides 1,000 milligrams of calcium for strong and healthy bones. Research suggests calcium reduces the production of calcitrol, a hormone that can cause fat to be stored.

12. Chew on this. Cantaloupe, the superstar of summer fruits, has more potassium than a banana and may help reduce blood pressure. It's a great source of beta carotene and vitamin C, which are both powerful antioxidants that help protect cells from cancer-causing free radicals.

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The Aultman Health Foundation is a not-for-profit health-care organization serving Stark and surrounding counties. The vertically integrated institution includes Aultman Hospital, the locally managed health-insurance provider AultCare and the Aultman College of Nursing and Health Sciences. With 682 beds, 530 active physicians and a staff of more than 5,000 employees, Aultman is Stark County's largest hospital. For more information, visit http://www.aultman.org.