Avoid ANYTHING from a packet, jar or tin, opting instead for fresh produce such as locally grown fruit, vegetables and meat or fish dishes.

This isn't as difficult as it may sound. Normally, you'll find that as long as you have a little meat or fish, some steamed, roasted or stir-fried vegetables and the herbs and spices that are grown in the region that you are taking your holiday in, that you'll be onto a winner. It'll be healthy and taste delicious too.

Whatever you do, avoid the 'chips with everything' approach. Not only are most chips pre-packaged and processed mush (instead of real potato) but they're fried in polyunsaturated oils that have been found to contribute to numerous medical conditions including obesity and some cancers.

Mix and Match

During our holidays (though it's true in day to day life too) we tend to 'pad out' our plates with carbs, carbs and more carbs.

Everything from bread (including croissants and pastries) to pasta, pizza to ice cream and even the beer, wine or cocktails that you drink around the pool are predominantly made up of carbohydrate.

It has been proven that excessive ingestion of carbohydrates, particularly those with high glycemic values like potatoes, wheat, sugar and alcohol, can lead to excessive insulin output which is known to increase fat retention leading to obesity and diabetes.

If we want to avoid the pitfalls associated with carbohydrate consumption there are three things we need to do:

1.Determine your biochemical individuality to find out how much or little carbohydrate you should include in your diet (See accompanying article)

2.Cut back on all high glycemic index carbs opting instead for those that release their sugars more slowly.

3.ALWAYS eat protein and fat with your meal. This is important in reducing the effects of insulin as well as providing a well-rounded supply of vital vitamins, minerals and amino acids that will also serve to suppress your appetite.

You need to drink more than you think

Though water consumption has just about been 'done to death' in the media recently, still too many people are oblivious to its importance in maintaining optimal health and vitality, opting instead for fizzy drinks, fruit juice, tea, coffee and alcohol as their main sources of fluids.

The problem is that NONE of these fluids do the job of water and nearly all are damaging to the body.

Even if you drink a couple of litres of fruit juice or lemonade you still cannot consider yourself to be hydrated. These fluids, due to their carbohydrate content, actually require water so that they can be digested properly. They will dehydrate you.

There is simply no substitute for water. You're either drinking it or you're dehydrated.

Dehydration is bad enough back here in the UK but add the holiday sun and the obligatory alcohol into the equation and you've got serious problems. Not only are sunburn and heat stroke going to get you but you're more likely to put on weight too as the body mistakes this thirst for hunger. Found yourself incessantly snacking on holiday? This may be the reason!

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