How to stay slim on holiday

Hands up if you've spent months watching what you eat so that you can look good in your bikini, only to end up having to diet after your holiday because you've had one binge too many on all those exotic-sounding local delicacies?

It just doesn't seem fair, does it? It can take a huge amount of time and effort to lose weight before going on holiday, but just a few days of overeating while you're away to put you right back at square one.

Every national cuisine has dishes that are bad for your waistline as well as those that will help you keep your figure at its beach-body best. You just have to know what to avoid and what to dig in to.

So here's our guide to eating healthily on holiday, based on some of the most popular destinations with holiday-makers from the UK...

SPAIN

Much of Spanish food is calorie-packed, thanks to all those olive oil dips and fried tapas dishes (if something is described on the menu as 'frito', it means it's been fried). But with lots of fresh seafood and vegetables on offer, you don't have to starve if you're trying to keep the excess pounds at bay.

What to avoid: Steer clear of fried dishes such as chorizo a lo peruano (fried beef) or patatas bravas (spicy fried potato). Even a bowl of paella can be relatively high in calories, unless you choose one that contains lots of seafood and vegetables as opposed to mainly rice.

What to scoff: Gazpacho – or chilled tomato soup – isn't just refreshing and delicious, it's also low in calories and fat, and is full of healthy nutrients called antioxidants. And instead of fried dishes, opt for those described as 'a la plancha', 'a la parrilla' or 'grille' – all of which mean they've been grilled.

GREECE

Greek food is often called one of the healthiest cuisines in the world, thanks to the fact it uses lots of fresh, locally grown vegetables as well as fresh fish and seafood. In fact many nutrition experts recommend the Mediterranean diet as a particularly healthy cuisine, as it has been linked with a reduced risk of heart disease and cancer.

What to avoid: Despite being one of the healthiest, there are still a few Greek dishes to avoid if you want to go home the same weight as when you arrived at your destination. For instance, spanakopita (spinach pie) and moussaka can both be high in fat and calories, as are any dishes that include fried cheese.

What to scoff: Greek salad, grilled seafood, grilled lamb kebabs, stuffed vine leaves and pitta bread – all of these healthy dishes are well worth ordering. Meze - which are plates with small portions of lots of different foods, including fresh seafood, olives, nuts, beans, hoummus and wholegrain breads – are also good for sharing and keeping your weight down.

ITALY

You may think all that pasta would make Italian food one of the least healthy. But many Italian dishes are good for you, thanks to nutritious ingredients such as tomatoes, garlic, olive oil and fresh herbs including oregano, parsley and basil.

Many popular Italian dishes, however, lack vegetables – spaghetti bolognese, for instance (a sprig of parsley doesn't count as a portion, unfortunately). So if you do opt for pasta with a meat rather than a vegetable sauce, make sure you also have a side salad to make your meal more balanced.

What to avoid: Dishes with lots of melted cheese, such as lasagna or pizza, tend to be high in fat and calories – which won't do your waistline any good. Also steer clear of pasta dishes that come drenched in creamy or cheesy sauces (pasta Alfredo, for instance).

What to scoff: Minestrone soup, which is traditionally made with lots of fresh vegetables, provides lots of fibre and nutrients, so it's a great way to start your meal. Then you can have your pasta with tomato and meat sauce, as you'll have already had a good serving of vegetables. Also choose lots of fish dishes cooked in herbs and garlic, accompanied by heaps of salad or freshly cooked Mediterranean vegetables.

THAILAND

If you're lucky enough to be heading off to Thailand this year, look out for simple dishes that are based on steamed rice, lightly cooked fish and vegetables, and your bikini should still fit by the time you go back home. Much of traditional Thai cooking tends to be healthy, as it uses a lot of seafood and lean meat such as chicken. What's more, the herbs used in Thai cuisine – including turmeric, galgangal (a root that's related to ginger), coriander, lemongrass and fresh chillies – have been found in some studies to have health-boosting properties.

What to avoid: Not all Thai foods are good for your weight, such as curries that have been cooked with coconut milk or cream. Green chicken curry, for instance, is packed with calories and fat. Add a large portion of sticky, fried rice, and you've got yourself a recipe for weight gain.

What to scoff: Make a point of opting for steamed rice instead of fried. And instead of creamy curries, order dishes such as spicy prawns with chilli dip, or stir-fried chicken (phad khing hal, for instance, which is stir-fried chicken with plain steamed rice). Thai cuisine also includes healthy salads, such as son tom Thai, a salad made from green papaya, chillies, lime and tomatoes.

Holiday food hygiene

Excess body weight may not be the only drawback of what you eat while you're on holiday. Around 60 percent of holiday makers suffer a tummy upset while they're away from home – with many developing a dose of the dreaded travellers' diarrhoea.

Since poor hygiene and contaminated food and water are the main culprits, here are a few commonsense precautions to follow if you want to stay healthy on your travels:

Don't eat or handle food without washing your hands thoroughly beforehand. Take a supply of antibacterial wipes or hand sanitising gel for times when there are no washing facilities (available in pharmacies).

Make sure any hot dishes you eat are well heated – ideally it should be piping hot (especially rice, which often causes stomach upsets when it is not fully reheated).

Avoid eating raw fish and shellfish, as well as dishes that contain raw or undercooked eggs (mayonnaise, for instance).

If you're visiting Asia, Africa, the Middle East or Latin America, only eat salad or fruit that you're sure has been washed in bottled or purified/sterilised water. Avoid ice cream too, as the milk may be unpasteurised (always boil unpasteurised milk before drinking it).

Use water purification tablets to sterilise the water you use to wash plates, cutlery, fruit and vegetables. Buy them at your local pharmacy before you fly.

If you're having meat or poultry, make sure it's thoroughly cooked.

Avoid eating in places where there are a lot of flies.