How to eat healthy on your summer holiday

At the campsite
Campfire cooking can be lots of fun, but it can also pose a challenge to your health regimen, so preplanning is key. As soon as you arrive at the campsite, find a source of water that you can boil for drinking and cooking. Pack healthy alternatives to camping classics, such as turkey or veggie dogs, instead of filler-heavy beef hot dogs. Instead of prepackaged hamburgers, bring homemade burgers made with freshly ground chicken, turkey or extra-lean beef. Pack whole grain breads and sandwich staples such as peanut butter and jelly. Low-fat, whole grain muffins, whole grain cereal (for example, homemade granola) and fresh fruits make great breakfast items on a camping trip, and they are easy to prepare. Buy lots of fresh vegetables to have with your meals.

There's no need to skimp on flavour – pack your favourite spices from home in snack-size sandwich bags (this will keep them fresh and save on space). Spices, dried herbs and garlic powder can be added to basic dishes.

If dessert is a camping tradition in your family, you don't have to give it up. But try this healthier alternative to the rich s'mores favourite: Wrap a small piece of dark chocolate, half a banana and half a marshmallow in foil, roast the packet over the fire for a few minutes, grab a spoon and enjoy.

At the cottage
Whether you're at the cottage for the entire summer, or just a getaway weekend, keeping mealtimes simple and healthy will make your vacation that much more enjoyable.

Make a list of grocery items you'll need (to avoid overbuying) and pick them up in advance. It's one less thing to worry about once you've arrived. (You'll have to skip the ice cream or pick up the lower-fat variety somewhere nearby.) For fresh veggies and fruits, stop at a local farmer's market.

If you're renting the cottage, find out what appliances it has so you can plan your meals accordingly. If the cottage has a barbecue, you're in luck; you can make easy nutritious meals on the barbie. Choose lean meats such as chicken or turkey – or local fish – and grill them with summer vegetables such as peppers and zucchini.

Keep lunchtime simple with tortillas or sandwiches made with whole grain bread and filled with low-fat deli meats such as turkey. Egg and tuna salad are also good choices, as long as you use a limited amount of low-fat mayonnaise. An array of seasonal sliced fruit is also a great summer treat.

For snacks, keep items that the kids can fix themselves, such as cheese and crackers, prewashed and cut fruits and vegetables, and granola bars. These snacks can easily be packed in a knapsack before you go on a hike.

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