Beware the holiday diet pitfalls..

Taking a summer break? Beware the diet disasters that can befall you when you're out of your normal routine. Here are the pitfalls that to look out for and how to stop them ruining your diet.

The eat-as-muchas-you-like holiday buffet

SOLUTION: Fill your plate the first time round and don't go back for more, rather than grazing all evening. Or have two goes at the buffet, but make the first round a large salad with no dressing. Research shows people who consume a large 100-calorie salad eat 208 calories fewer for main course - an overall saving of 108 calories.

Poolside drinks

SOLUTION: Drink spirits with diet mixers like white rum and Diet Coke. Between each drink have a litre of mineral water or a diet drink. It sounds like a lot, but when it's hot this is the quantity you should be aiming for.

Family picnics

SOLUTION: Make up separate food packs for everyone. That way you can make your own caloriecontrolled lunch and not be tempted by sausage rolls and crisps. Keep a romantic picnic for two simple and low-cal, with strawberries, buck's fizz and smoked salmon with unbuttered bread.

When you travel

SOLUTION: At service stations go for soup and a roll and avoid chips. On cheap flights food is expensive and fattening, so take a pack of dried fruit onboard - it's a great energy booster. On trains bring your own packed lunch as the choice is generally limited. Take bottles of water in case it's hot and there are delays.

Ice cream shops

SOLUTION: Choose sorbets or iced yoghurts over dairy ices. If you can't resist, choose fruity ice cream which is generally better for your waistline than vanilla, which in turn is better than chocolate! Get a tub not a cone, and only one scoop.

The bistro or taverna 

SOLUTION: Grilled fish is the best option, along with a simple salad. Avoid these:

In France: Bearnaise, bechamel, hollandaise or beurre blanc sauces (all high in butter, oil or cream) In Spain: Ali-oli (garlic mayonnaise); chorizo or butifarra (fatty sausages), pan con tomate (bread covered in tomatoes in olive oil).

In Greece: Moussaka and taramasalata, sweet baklava pastries and avogolemo (an egg and lemon sauce).