If you are lucky enough to be flying off to sunnier climes here are some guidelines on healthy choices so that you return without the extra 'baggage'

When on holiday in Spain

Cooking traditions take their influences from their ancestors, so Spanish cooking is rich in Moorish and Jewish traditions as well as foods from the Americas. Modern day cooking uses potatoes, pepper, tomatoes and beans as well as the staple of olive oil.

Good things to pick
Rice and rice dishes such as paella - Rice is a good source of starchy carbohydrates and there are many different dishes that use rice so being bored will not be a problem.

Paella typically has meat or seafood in it as well as rice and vegetables so this is a good combination. You tend to see it offered in restaurants as a dish for two or more people so beware of portion sizes as you could end up eating much more than you would normally do.

Fish and shellfish - Always a good choice of protein as it is both filling and low in fat. There are many different Spanish fish stew dishes to choose from or just enjoy it grilled or baked.

Tapas - This can be a good or a bad choice depending on the selection made. Be careful not to over order and then feel obliged to eat it all. Choose a mixture of vegetable, fish and meat dishes and try not to order too many things which are fried, such as calamares or patatas bravas as this will push up the calories.

Tortilla (egg and potato omelette) - also seen on the tapas menu, this is a filling meal. Enjoy it with a tomato salad.

Foods to watch out for
Chorizo - this is processed meat that is high in fat and salt and should only be eaten in moderation.

Churros - doughnuts which are often served with thick hot chocolate for breakfast in southern Spain.

Jamon Serrano (cured ham) - As this is cured it is classified as a processed meat, and therefore you should limit how much you eat. These type of meats also tend to be very salty and we should all limit our consumption to no more than 6g per day.

When on holiday in Italy

The south of Italy is considered to be the poorer region and so the food tends to be based more on the staples of pasta, pizza and beans although there is sheep and goat meat. They also use hot peppers, garlic, herbs, olives and capers for flavouring food as they are grown locally and they are inexpensive. In the north where there is grazing land there are more recipes using beef and dairy products.

Good things to pick
Pasta - a staple of the Italian diet, it is a good source of carbohydrate. It is a plant based food which WCRF recommends we should be eating more of. Italians tend to eat their pasta (primi) before the meat or fish dish (secondi) so be sure not to order something from every section of the menu, otherwise you may end up overeating. Opt for vegetable sauces which tend to be tomato based and therefore red and avoid the creamy ones which tend to be white in colour.

Beans - There are many Italian recipes that use beans, particularly cannellini and green beans in soups, salads, stews, casseroles and risottos. Beans are an excellent source of protein, fibre, iron, B vitamins and are low in fat.

Fruit for dessert - Join in with the Italians and have a piece of fresh fruit for dessert instead of having a calorie laden pudding.

Mozzarella - A medium fat content cheese. Served with a tomato and basil salad this would be a healthy lunch.

Pizza - this could be a good choice if the base is thin, you choose a vegetable topping and there is a moderate amount of cheese.

Foods to watch out for
Salami - Very high in fat and salt.

Tiramisu - made from mascarpone and whipped cream this is a very high fat dessert. If you fancy sampling it, find someone to share it with.

Gelato (Ice cream) - Italy is famous for its fabulous ice creams and with so many flavours to choose from it would be easy to over indulge. Have ice cream as an occasional treat.

Ricotta - This is used in both sweet and savoury recipes and is a very high fat cheese.

When on holiday in Greece

The Greek cuisine is mainly centred around cheese, oils, fruits, nuts, grains, legumes and vegetables supplemented by an array of greens and herbs that grow in the wild. Aubergines and courgettes are popular as are citrus fruits which also grow in abundance. As twenty per cent of Greece is made up of the islands fish and seafood are popular although lamb and goat are traditional meats of the festivals.

Good things to pick
Greek salad - Greek people tend to eat a lot more fruit and vegetables than we do in the UK. Take advantage of the abundance of fresh, locally grown produce with this traditional salad of tomatoes, cucumber, feta and olives.

Bulgar wheat - This grain is used in a variety of traditional salads. A whole grain, bulgar wheat is high in fibre which has been shown to help reduce your risk of developing certain cancers.

Kalamata olives - These olives come from the west of the country and are supposed to be among the best in the world. Olives are a good source of the antioxidant vitamin E.

Mezze - The Greek version of Tapas consists of a variety of small dishes which are shared with friends. You will normally be able to choose from a selection of dishes. Opt for healthier choices such as stuffed vine leaves, tzatziki, or grilled meat dishes.

Fresh fish - Greeks love their fish, which is not surprising as no part of mainland Greece is more than 90 miles from the sea. Fresh halibut, red mullet, swordfish, tuna, sardines, herring, prawns and octopus can all be found on Greek menus. White fish is a good source of low fat protein and oily fish is a great source of Omega 3 fats.

Foods to watch out for
Feta and Halloumi - Cheese should always be eaten in moderation. Whilst it’s high in calcium, it’s also high in fat. Try to eat no more than a matchbox size portion a day.

Traditional Greek pastries, such Baklava made from filo pastry, honey and nuts, are high in fat and sugar. Treat yourself now and again with these.

Moussaka is made from aubergine, tomato, minced lamb and potatoes cooked in a rich, creamy sauce and topped with cheese. A high fat dish, eat in moderation.

Taramasalata is a dip made from fish eggs and olive oil. It is high in salt and fat.

When on holiday in France

The French like to keep things simple with their cooking and use fresh ingredients typically bought locally from the French market. Each region has its own specialities and where it borders other countries it takes on elements of their tastes - such as the use of pickled cabbage in Alsace and Lorraine which are near Germany. Nearer to Spain there is more use of tomatoes, peppers and spicy sausage.

Good things to pick
Ratatouille - this traditional dish comes from Nice and is made with fresh tomatoes, courgettes, peppers, onions and aubergine. Courgettes are low in calories and a good source of beta carotene. Courgettes are also high in vitamin C and folate.

Moules Marinière - a dish served throughout France made from fresh mussels cooked in white wine. Mussels are low in salt, fat and cholesterol and high in protein and heart-healthy omega-3 fatty acids.

Bouillabaisse - a tomato and fish stew, high in protein and the antioxidant vitamins C and E.

Salad nicoise - a healthy mixture of tuna, salad, green beans, eggs, tomatoes, potatoes and olives. This would be a very healthy option at any meal.

Foods to watch out for
Croissants and pain au chocolat - these pastries are very high in fat. Spreading butter and jam on the croissant will push up the fat and sugar content and will be in danger of eating more than your RDA of calories for the day (2000 for women and 2500 for men, depending on levels of activity.

French fries - high in fat so avoid or eat in extreme moderation

Cheese - Eat in moderation. Try eating no more than one dish containing cheese a day and watch your portion sizes.

Hollandaise sauce - made with butter, this sauce is high in fat.