Bring in the sun with the Mediterranean diet

When on holiday in France

The French like to keep things simple with their cooking and use fresh ingredients typically bought locally from the French market. Each region has its own specialities and where it borders other countries it takes on elements of their tastes - such as the use of pickled cabbage in Alsace and Lorraine which are near Germany. Nearer to Spain there is more use of tomatoes, peppers and spicy sausage.

Good things to pick

Ratatouille - this traditional dish comes from Nice and is made with fresh tomatoes, courgettes, peppers, onions and aubergine. Courgettes are low in calories and a good source of beta carotene. Courgettes are also high in vitamin C and folate.

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Moules Mariniére - a dish served throughout France made from fresh mussels cooked in white wine. Mussels are low in salt, fat and cholesterol and high in protein and heart-healthy omega-3 fatty acids.

Bouillabaisse - a tomato and fish stew, high in protein and the antioxidant vitamins C and E.

Salad nicoise - a healthy mixture of tuna, salad, green beans, eggs, tomatoes, potatoes and olives. This would be a very healthy option at any meal.

Foods to watch out for

Croissants and pain au chocolat - these pastries are very high in fat. Spreading butter and jam on the croissant will push up the fat and sugar content and will be in danger of eating more than your RDA of calories for the day (2000 for women and 2500 for men, depending on levels of activity.

French fries - high in fat so avoid or eat in extreme moderation.

Cheese - Eat in moderation. Try eating no more than one dish containing cheese a day and watch your portion sizes.

Hollandaise sauce - made with butter, this sauce is high in fat.

Prevent cancer by up to 40%

Find out more about cancer prevention foods at www.wcrf-uk.org.