Well, dang it!

Even before celebrating my first week anniversary in the Whole Foods' Health Starts Here Challenge program, I am faced with healthy eating's biggest villain: The all-inclusive vacation buffet — though I prefer to call it buf-fat.

Seems more appropriate. Agree?

Before you feel too sorry for me, let me set the scene.

A tropical coastline, oversized beach beds, the gentle breeze of Caribbean waters, hot men in white serving up anything your taste buds desire, from umbrella-crowned, maraschino cherry-topped frosty piña coladas to piquant bloody Marys — water, if you must — and any edible you desire, be it fried, fresh, stewed, braised or roasted.

Add a private villa, a secluded pool, hot tub, a private chef and restaurants aplenty. The only cultural activity is a nearby casino that often showcases a twinkling vaudevillian cabaret where skimpy costumes cover only what's absolutely necessary. Nothing jiggles on the olive-skinned men, but plenty on the women.

What am I thinking? I am screwed.

A week-long sojourn at Dominican Republic is on tap. To stay the course, I am in need of a strategy to achieve two things: To not screw up my goals and to not return with unwanted pounds.

I was already on a wellness path prior to teaming up with Gwen Marzano, Whole Foods' healthy eating specialist. I had cleaned my pantry of unwanted vegan crap — and there was plenty of that — and was focusing on a plant-strong minimally processed eating regime.

I was going directly to the source. Nothing prepared, nothing artificial.

And that was doing wonders.

But I could still do better. I pledged to:

• Eat more Aggregate Nutrient Density Index (ANDI) top 10 foods. Sure, I am all about the kale — in smoothies, in salads, with garlic — but I tend to neglect leafy delights like collards, broccoli rabe, Napa cabbage, watercress, Swiss chard and arugula.
• Eliminate refined and extracted fats from my cooking methods. That means oils would take a backseat to nuts, seeds, whole olives and avocados.
• Partake in some sort of physical activity three times a week.

That, I could do. But could I do that on vacation?

"The challenge is about making better choices," Marzano reminds me. "The buffet gives you choices and it's your job to not fall into the trap of feeling like you have to get your money's worth in an all-inclusive deal by eating your way through the island."

Eureka. That's so raven.

As a good pupil, I used my one-on-one time with the nutritious maven to set myself up for success. Here is the gameplan Marzano gave me.

Meal planning

Allow yourself to have one large meal and two smaller meals a day. Always start with vegetables before moving on to higher caloric foods. Think salads and grilled veggies before moving on to starches and protein.

Stay hydrated

Thirst often manifests itself as hunger. When lounging on the beach under a sizzling sun, chances are your insides will be slightly dried up. Water first. And if you have to have a drink, bloody Marys trump slushy frozen potions filled with dairy.

Sample away, but just a nosh

If something is talking to you — saying eat me — allow yourself the indulgence, albeit just one bite. It's OK to succumb to a naughty nosh here and there. But make it a nosh and no more.

Let's get physical

Why not make good use of vacation to restart workout habits? Don't just lounge all day long. Walk along the water, swim like a fish, enjoy a jog while basking in the tropical environs. Use it as an opportunity to focus and regroup.

Plan ahead

Pack favorite healthful snacks. You'll be in situations where you want to stay on track and nothing in sight makes the cut.

The Health Starts Here Challenge is an overarching initiative during which participants will receive health and fitness tips, participate in cooking classes, tastings, and score gift bags and prizes. For a list of events, click here.