What should we be eating on holiday?

Depressed by the appalling summer in the UK this year many of us are planning a little break in the sun.

A last chance to warm our bones up before we face the cold of winter.

But health experts are warning that holidays abroad can be a risky time for those of us trying to get a healthier lifestyle or eating sensibly to try and manage existing conditions such as diabetes or heart problems.

Victoria Taylor, dietician for the British Heart Foundation (BHF), warned that although a week or two in the sun might not appear long, it can be long enough to undo months of good eating and put their health at risk.

Learning about local cuisine

"You might just think it is a holiday so I'll eat what I like, but a fortnight is a long time to be eating unhealthily and when you get back you have fallen out of the routine and might not get back into it."

Victoria said one of the biggest problems facing Brits trying to eat healthily abroad was the lack of knowledge about the local cuisine.

"It is about preventing heart disease, and weight management is a big part of that"
Victoria Taylor

"Before you go abroad you should try and read up about the local foods and know what their fruits and carbohydrates are as they might not be the same as ours.

"Make sure you have your five a day of fruit and vegetables."

Victoria said that people ignorant of the local foods might turn to easily recognisable fast foods, such as chips and fry-ups.

"We want people to make sensible choices, be more knowledgeable and eat more healthily."

And this is why the BHF has launched its own data about what to eat in the top destinations.

"It is about preventing heart disease, and weight management is a big part of that," said Victoria.

Sticking to diet

When Rodney Cruddas holidayed in Spain last year he admits he did eat much more red meat than usual - enjoying frequent holiday barbecues.

A couple of months later he suffered a heart attack.

No-one knows the reason for him having a heart attack at the young age of 36, but Rodney, a heating and plumbing engineer from Leicestershire, said healthy eating had to become a way of life.

"I do have a very healthy diet now. Low fat foods, no salt, lots of vegetables.

"You never think something like this will happen to you.

"It was life changing."

And he said how to continue this healthy eating while abroad was a concern.

"If you go abroad and you have had problems you know you have to eat sensibly."

He said the BHF guide would help people like him when they venture out of the UK.

What we should be eating?

Italy: Opt for minestrone soup, mixed or tomato salads with a small amount of dressing or pasta/gnocchi with tomato or vegetable based sources rather than creamy ones or pesto.

Choose pizza toppings of vegetables, seafood and lean chicken rather than fatty and salty meats like pepperoni or salami and avoid extra cheese.

Greece: Go for vegetable dolmades, hummus or tzatziki with vegetable crudités, but avoid taramasalata (as it is high in fat).

Choose chicken or fish souvalaki, grilled fish and Greek salads, rather than moussaka, which is covered in a cheese sauce and loaded with calories.

Grilled fruit with low fat yoghurt makes a healthy dessert, rather then baklava (sweet pastry with nuts), which is high in sugar and fat.

Spain/Portugal: Gaspacho or vegetable soups are much healthier options than fried foods like calamari, croquettes and patatas bravas.

Seafood and fish are great low fat options, especially if grilled, baked or barbequed.

Choose paella with extra vegetables, avoiding chorizo (as it is high in fat and salt).

France: Choose moules marinere, grilled steaks, green salads or French onion soup rather than creamy soups or sauces and aioli.

Avoid garlic bread and rich pastries like croissants and pain au chocolate, which are all high in saturated fat.

Morocco: Try chicken or fish tagine, spiced couscous or tabbouleh, especially with dried fruits, nuts and pulses.

Choose Moroccan salads or baked/grilled vegetables like aubergine, courgettes and peppers, but avoid Moroccan pastries or pies.

Go for fresh fruit salads and unsweetened mint tea.

Mexico: Choose lean chicken, fish or vegetables with fajitas, rather then quesadillas/enchiladas which are loaded with cheese.

Opt for vegetable chilli and tomato, bean and salsa dips, instead of soured cream, and have small amounts of guacamole and refried beans, as they have a high fat content.

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British Heart Foundation
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