Summer food swaps: Manage holiday eating without missing out

Wherever you are in the world, there’s new food to sample. To make sure you keep your calories in check without missing out on local dishes, we’ve put together some quick and easy holiday food ‘swaps’ for some of the most popular holiday destinations here – or click on our handy infographic:

Holiday food swaps

Greece

Starter – SWAP Fried halloumi (287 kcals & 24g fat) FOR Stuffed vine leaves & salad (111 kcals & 5g fat) – SAVE 176 kcals & 19g fat

Main – SWAP Moussaka (929 kcals & 63g fat) FOR Chicken skewers with saffron rice (766 kcals & 28g fat) – SAVE 163 kcals & 35g fat

Dessert – SWAP Galaktoboureko (641 kcals & 18g fat) FOR Greek yogurt with walnuts in syrup (478 kcals & 36g fat) – SAVE 163 kcals & 0g fat

Snacks

SWAP Falafel wrap (359 kcals & 16g fat) FOR Greek salad (227 kcals & 16g fat) – SAVE 132 kcals & 0g fat)

SWAP Pitta bread and hummus (473 kcals & 30g fat) FOR Crudités and tzatziki (178 kcals & 14g fat) – SAVE 295 kcals & 16g fat
Drink – SWAP Ouzita cocktail (130 kcals & 0g fat) FOR Ouzo straight with ice (70 kcals & 0g fat) – SAVE 60 kcals & 0g fat

France

Starter – SWAP Chicken liver pate & toast (373 kcals & 25g fat) FOR Mussels (141 kcals & 7g fat) – SAVE 232 kcals & 18g fat

Main – SWAP Steak with Stilton sauce and french fries (896 Kcals & 55g fat) FOR Chicken chasseur (473 kcals & 12g fat) – SAVE 423 kcals & 43g fat

Dessert – SWAP Cheese board (596 kcals & 40g fat) FOR Crème brulee (289 kcals & 22g fat) – SAVE 307 kcals & 18g fat

Snacks

SWAP Croque-monsieur (489 kcals & 28g fat) FOR 1/4 baguette with jam (356 kcals & 2g fat) – SAVE 133 kcals & 26g fat

SWAP Croissant and butter (417 kcals & 30g fat) FOR Crepe with beurre-sucre (193 kcals & 12g fat) – SAVE 224 kcals & 18g fat

Drink – SWAP Chocolat l’ancienne (335 kcals & 24g fat FOR Cafe au Lait (188 kcal & 7g fat) – SAVE 147 kcals & 17g fat

Italy

Starter – SWAP Classic Italian Antipasto (684 kcals & 46g fat) FOR Caprese salad (330 kcals & 30g fat) – SAVE 354 kcals & 16g fat

Main – SWAP Spaghetti Carbonara (724 kcals & 22g fat) FOR Penne arrabbiata (503 kcals & 29g fat) – SAVE 221 kcals & 0g fat

Dessert – SWAP Tiramisu (432 kcals & 19g fat) FOR 2 scoops of coffee gelato (215 kcals & 15g fat)- SAVE 217 kcals & 4g fat

Snacks

SWAP Mini pepperoni calzone (499 kcals & 24g fat) FOR Slice of marinara pizza (158 kcals & 3g fat) – SAVE 341 kcals & 21g fat

SWAP a handful each of nuts and crisps (389 kcals & 29g fat) FOR 3 bread sticks (86 kcals & 2g fat) – SAVE 303 kcals & 27g fat

Drink – SWAP Garibaldi cocktail (329 kcals & 0g fat) FOR Prosecco (93 kcals & 0g fat) – SAVE 236 kcals & 0g fat

USA

Starter – SWAP Loaded potato skins with sour cream (623 kcals & 41g fat) FOR Chicken wings with BBQ dip (254 kcals & 13g fat) – SAVE 369 kcals & 28g fat

Main – SWAP Bacon cheeseburger with chips, onion rings and coleslaw (1149 kcals & 104g fat) FOR Flame grilled chicken breast with creamy mash and vegetables (568 kcals & 24g fat) – SAVE 581 kcals 80g fat

Dessert – SWAP Chocolate brownie with ice cream (617 kcals & 26g fat) FOR Chocolate ice cream with chocolate sauce (305 kcals & 11g fat) – SAVE 312 kcals & 15g fat

Snacks

SWAP Handful of potato chips and dip (181 kcals & 10g fat) FOR Handful of pretzels (119 kcals & 1g fat) – SAVE 62 kcals & 9g fat

SWAP Churros with chocolate sauce (280 kcals & 14g fat) FOR Handful of jelly beans (153 kcals & 0g fat) – SAVE 127 kcals & 14g fat

Drink – SWAP Root beer float (269 kcals & 3g fat) FOR Bottomless diet cola (2 kcals & 0g fat) – SAVE 267 kcals & 3g fat

Cruise

Breakfast - SWAP Full English followed by a croissant (855 kcals & 57g fat) FOR ham and cheese omelette followed by fruit and yogurt (498 kcals & 27g fat) – SAVE 357 kcals & 30g fat

Lunch – SWAP 2 slices of pizza and chips (421 kcals & 27g fat) FOR Jacket potato with chilli and a small sprinkle of cheese (363 kcals & 13g fat) – SAVE 58 kcals & 14g fat

Dinner – SWAP Prawn cocktail starter, followed by steak, chips and salad (1383 kcals & 74g fat) FOR Salad starter with no dressing, followed by salmon, new potatoes and veg (646 kcals & 33g fat) – SAVE 737 kcals & 41g fat

Dessert - SWAP Chocolate tart and cream (464 kcals & 37g fat) FOR Coffee and a chocolate biscuit (74 kcals & 3g fat) – SAVE 390 kcals & 34g fat

Snack – SWAP Chocolate muffin (440 kcals & 23g fat) FOR Couple of pieces of fruit and a yogurt (170 kcals & 2g fat) – SAVE 270 kcals & 21g fat

Drink – SWAP Pina colada (318 kcals & 18g fat) FOR Mojito (127 kcals & 1g fat) – SAVE 191 kcals & 17g fat

UK staycations

BBQ

SWAP BBQ pork chop (328 kcals & 12g fat) FOR Grilled tuna steak (126 kcals & 1g fat) – SAVE 202 kcals & 11g fat

SWAP Cheese burger in a bun (454 kcals & 24g fat) FOR Cheese burger no bun (268 kcals & 20g fat) – SAVE 186 kcals & 4g fat

SWAP Creamy potato salad (198 kcals & 16g fat) FOR Jacket potato with low fat spread (114 kcals & 2g fat) – SAVE 84 kcals & 2g fat

Picnic

SWAP Mini pork pie (198 kcals & 14g fat) FOR Mini sausage roll (50 kcals & 3g fat) – SAVE 148 kcals & 11g fat

SWAP Cheese sandwich triangle (213 kcals & 12g fat) FOR Ham sandwich triangle (115 kcals & 3g fat) – SAVE 98 kcals & 9g fat

SWAP Mini beef pasty (104 kcals & 7g fat) FOR Mini quiche Lorraine (58 kcals & 4g fat)- SAVE 46 kcals & 3g fat

Seaside town

SWAP Medium portion of fish and chips (1332 kcals & 66g fat) FOR Fishcake with a small chips (726 kcals & 31g fat) – SAVE 606 kcals & 31g fat

SWAP Cornish pasty (509 kcals & 33g fat) FOR Sausage roll (349 kcals & 25g fat) – SAVE 160 kcals & 8g fat

SWAP Ice cream cone with a flake (190 kcals & 9g fat) FOR Candy floss (80 kcals & 0g fat) – SAVE 110 kcals & 9g fat


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