Eating healthily is especially hard on holidays. There's a great temptation to buy takeaway and junk food because the kids usually love it and it's easy for mum and dad - but it doesn't have to be the only thing you eat. There are ways you and your family can include some healthy alternatives and still have lots of R&R.
The greatest junk-food-fest usually happens when you are on the road. Try to pack a selection of healthy snacks for the trip, keeping them in an esky so they aren't limp and smelly by the time everyone is hungry. Fruit (dried and fresh), sandwiches, a cooked chicken, nuts and cut-up veggies with a dip are all good options. Familiar and favourite foods can help kids feel more at ease on a long trip.

There's no doubt that a self-catered holiday means you can control what your family eats more easily - it's also much more cost effective. If you're staying in a holiday house, caravan or apartment taking your own food works out cheaper and everyone's tastes can be satisfied.

Remember that the kitchens in these places are generally not well stocked. Think about what utensils and appliances you can take with you. For example if your family loves smoothies, take a blender. For fresh juices, an electric or hand juicer will be popular. And things like kebab skewers and BBQ tools are handy, too.

For some holiday fun, try making each mealtime a theme. This will help you plan meals and add variety to your eating. It's also a chance for the kids to join in. Select themes like asian stir fries with rice or noodles, Mexican tacos, Aussie barbecues or an Italian pasta night. Play music, wear clothes or sing songs that go with the theme. If you have older children, make them responsible for one meal each.

Make sure you have enough healthy snacks on hand. Find where the nearest supermarket is and stock up. Keep fresh food handy to nibble on. Try fresh fruit, cheese and crackers, microwave popcorn, yoghurt, muffins, pretzels, bread, cereal, nuts and dried fruits, muesli bars and chopped vegetables like carrot and celery.

To avoid a lot of cooking while you are on holidays, make some healthy snacks before you leave, like muffins and biscuits which are easy to keep. If you don't have too far to travel, cook and freeze some meals to take with you.

If you're staying in a resort or hotel where there are no cooking facilities, you can still maintain some healthy habits. Empty the mini-bar or fridge and use it to store healthy snacks. If you are buying take-away food, try to avoid deep-fried foods and those loaded with sugar and salt - BBQd chicken (not fried), lebanese rolls and salad bars are a good option. If you're visiting an 'all you can eat' buffet style restaurant, encourage your family to visit the salad bar.

No matter where you are staying, eating in the 'great outdoors' is an Australian favourite, and a fun thing to do on holiday:

Pack a picnic 

• Jazz up sandwiches by using two or three different types of bread in the one sandwich for a rainbow effect, like white, multigrain, brown, rye or raison.
• French sticks, rolls, pocket bread or flat Lebanese breads are a great alternative to plain white sliced bread.
• Use different fillings to add variety, like cold meats, egg, cream cheese, banana and honey.
• Homemade pasta salads are great for picnics. Try making a variety with ingredients like corn, tuna, capsicum, peas, ham or chicken. Fresh garden salads are also good, but keep them cool and discard the leftovers.
• Fresh and dried fruits, nuts, cheese, crackers, muffins, scones and raison bread make great picnic additions.
• Pack plenty of water, juice and milk drinks in an insulated cooler bag or esky, which will also keep your salads chilled.

Have a barbecue 

• Marinate meat to increase tenderness and taste, and reduce the likelihood of it burning. Experiment making your own marinades with ingredients like soy sauce, garlic, ginger, red wine, honey, lemon juice, mint leaves, tomato sauce and barbecue sauce.
• Add fresh vegetables and fruit to your barbecue. Try throwing pineapple, bananas, tomatoes, mushrooms, capsicum and onions on the heat or skewer them with meat to make kebabs. This is a great one for the kids to help with.
• Fish and prawns cook quickly and are tasty and nutritious. Even better, go fishing and enjoy your own fresh catch.
• Have plenty of fresh salads and a variety of breads to complete your great barbecue.

So when you are packing up the car for your holiday, remember the esky, the picnic basket and the Aerogard!