Everybody needs a holiday. They are generally good for your health: a break from the old routine, relaxation, stress relieving and for many of us, a chance to catch up with friends and family or explore new places – all good for our mental health.

The best holidays for our physical health are the active ones where we can pursue our hobbies in earnest, but for many of us here, holidays can be less than good for our health as we spend time sitting, travelling from one relative or friend to another and eating the wonderful but too plentiful meals that await us.

It is no wonder then that the biggest concern for most of my clients is weight gain. However, with a few sensible precautions on holiday and a cut in carbohydrates upon your return, you will get back to your normal weight pretty quickly. Carbohydrates are an important part of your diet, but cutting back a little and cutting out the wrong ones will help you lose weight quickly, especially if you add a bit of exercise. Here are a few tips:

►The best carbs are vegetables, followed by fruit.

►The worst are the sugary snacks such as cakes, biscuits and confectionery, together with snacks such as crisps/potato chips and the like.

►The best way to prevent hunger and maintain energy levels is by eating 3 meals at regular intervals.

►High protein foods will also help keep you feeling satisfied especially when paired with heaps of vegetables.

►The best complex carbs are those that are also high in protein, something I wrote about recently: pulses/lentils/legumes, cottage cheese, quinoa, nuts for example.

Many of us rely heavily on bread, so this week I wanted to give you a few ideas for a wonderful bread substitute for the lunchtime sandwich or a quick and easy evening meal. Lettuce grows well here and there are many varieties, so experiment with all the types and perhaps try growing your own. You can add meat or fish to any of these.

1. Guacamole & Black Bean: Combine a ripe avocado, a finely chopped red chili, some roughly chopped ripe cherry tomatoes, one minced garlic clove, finely chopped coriander, fresh black pepper and the juice of a fresh lime for the guacamole. For speed, simply add a cup of rinsed canned black beans. The beans are quite hearty so I would wrap in a more delicate lettuce leaf.

2. Hummus, roots and peanuts: To save time, you can buy some decent hummus. Thinly slice a small raw fresh beetroot (delicious in marinated in some lemon juice and olive oil) and a carrot. Roughly chop a heaped tablespoon of peanuts. Combine all and roll in the leaf of your choice.

3. Waldorf Salad Wrap: Chop up an apple, a stick of celery and a couple of spring onions. Add a heaped tablespoon of chopped walnuts and combine with enough mayonnaise, cottage cheese (optional) and natural Greek yoghurt to bind all the ingredients together. Lemon juice, black pepper and a teaspoon of chopped parsley to season. This is nice wrapped in the rosso or oak lettuce leaves.