Many of us love a European break. Whether it's a city break, a holiday in the sunshine, or a trip to a ski resort, this guide is designed to support you as you navigate food and drink across the continent.
We couldn't cover every country, but here are your top destinations and the traditional foods on offer. For advice on Central and Eastern Europe, check out our guide here.
Western Europe
Let's start with our neighbour, France. Whether you’re having a weekend in Paris, relaxing in thDordogne or hitting the beach on the south coast, France has lots to offer.
If you're self-catering, supermarkets in France offer an abundance of produce, so consider stocking up on essentials like cheese for protein and fats, delicious salads, and seafood.
You could buy ingredients to make the following French Second Nature recipes:
While it's fine to enjoy pastries in moderation, consider sharing them and pairing them with a bowl of fruit and yoghurt for a more balanced breakfast.
Opting for a savoury crepe can also be a more balanced option, featuring a filling rich in protein, fats, and vegetables.
Here are some other traditional French meal ideas that can be Second Nature-friendly:
Coq au vin
Savoury souffle
Mushroom pate
Cassoulet
Now off to Spain, home of the tapas (Barcelona, Madrid, Costa Del Sol). There are numerous delicious and nutritious options. See our eating-out guide for a whole range of healthy tapas.
If you enjoy a local paella or jambalaya, aim to order a salad on the side to increase your vegetable intake and share the dish with your friends or family.
You can also opt for a quarter plate of carbohydrates and a high-protein source, such as 'gambas al pil pil' (garlic prawns), frittata, or sardines.
For vegetables, consider adding 'verduras asadas', an assortment of roasted vegetables or Padron peppers. Gazpachos are also great options for a vegetable side soup.
Here are some Second Nature recipes you can make if you have the opportunity:
Southwest of Spain is Portugal, home to Lisbon, Porto and the Algarve. Healthy food is available across Portugal. Some top choices are:
Cozido à Portuguesa: Portuguese stew made from beef, pork, sausages, and vegetables such as carrots and cabbage. Cataplana is the seafood version.
Caldo verde: soup made from collard greens or 'couve-galega', and potatoes
Amêijoas à Bulhão Pato: clams with garlic, olive oil and coriander
Sardinhas assadas: a grilled sardine dish, usually served with a side of peppers
Arroz de Marisco: a seafood stew that's made up of fish and rice - all you need to do is order a side of vegetables!
Italy is renowned for being a carbohydrate haven, with readily available options such as pizza, gnocchi, risotto, pasta, potatoes, and bread.
While it's fine to enjoy these for about ¼ of your meal, remember that they can also be bulked out with plenty of protein, fats, and Mediterranean vegetables.
Some of these Second Nature Mediterranean recipes may serve as some inspiration.
Northern Italy tends to focus on fat sources such as butter and cream, whereas Southern Italy uses more olive oil.
Having a thumb-sized serving of fats with each meal can keep your meal filling and satisfying.
For more balance over your holiday, enjoy more tomato-based sauces the majority of the time in dishes, rather than those with creamy or cheesy ingredients.
Herbs and seasonings such as oregano, rosemary, and truffle can bring Italian dishes to life for your tastebuds without relying on carbohydrates for satisfaction, so take advantage of these wonderful flavours the country has to offer.
When enjoying a glass of wine, do so over a relaxing meal with friends and family, sipping water in between glasses to avoid excessive alcohol consumption.
Here are some Italian-inspired Second Nature recipes you can look out for when in Rome and other Italian cities.
Northern Europe
Northern Europe comprises countries such as the Netherlands, Iceland, Denmark, Norway, Sweden, Estonia, Finland, Latvia, and Lithuania.
What unites these countries is their shared love for meat, vegetables, fresh fish, and bread in their diets.
Protein sources to choose from can include:
Köttbullar (Swedish meatballs)
Finnish salmon
Gravadlax (cured salmon)
Kaviar (smoked cod roe)
Stegt Flæsk (Roast Pork)
Fårikål (Lamb Stew)
Reindeer meat
Pickled herring
Crayfish
Try to opt for ¼ plate of complex carbohydrates to pair with the above protein sources, such as:
Smørrebrød (Rye bread)
Bulgur wheat, used in many dishes
Beans and chickpeas
Raggmunk (Potato Pancakes)
Fat sources traditional to this area of Europe are:
Brunost - brown cheese
Yoghurt
Butter
Kefir
Northern Europe recognises the importance of incorporating vegetables, particularly root vegetables, into meals. If needed, try always to order a side of the following:
Cabbage
Kale
Carrots
Parsnips
Turnips
Beetroot
Leeks
Asparagus
Fennel
If enjoying any of the following in moderation, remember to chew thoroughly to savour the food, and tune in with yourself to notice when you are comfortable and satisfied.
Having a side of fruit and full-fat yoghurt can also offer more nutrition to these sweet foods and carbohydrate snacks:
Frites
Danish pastries
Pancakes
Waffles
Tarts
Skiing
Everyone thinks of the Aperol spritz, hot chocolate and carbohydrate-rich snacks, but here are some suggestions for those of you who want a more nourishing meal when you've had a day on the slopes:
Warm soups, stews, and casseroles are typically packed with a protein source, such as meat, fish, lentils, or eggs, along with a variety of vegetables. Having a side of wholemeal bread with it can make this meal more filling by adding complex carbohydrates.
Charcuterie board: Cheeses and olives provide fats, while cold meats serve as a source of protein. Ensuring some vegetable sticks on the board creates a balanced board to enjoy.
For warm drinks, try hydrating with herbal and fruit teas. If you prefer something sweeter, consider hot milk with melted dark chocolate, cinnamon, or crushed nuts as an alternative to drinking chocolate.
Here is also a Second Nature hot chocolate recipe:
Serves 2
500ml milk
40g 80% dark chocolate
2 tbsp cocoa powder
1 small handful fresh mint
Method
In a small non-stick saucepan, add 500ml of milk and heat over a low flame.
Add the dark chocolate, cocoa and mint and allow the milk to simmer.
Continue stirring the hot chocolate until it starts to foam slightly (roughly 5-8mins).
Remove from the heat, spoon out the mint leaves, and pour them straight into mugs.
Beach holidays
With so many beautiful islands and beach destinations in Europe, here is a selection of traditional dishes from a few firm favourites, along with some Second Nature recipes:
Paella Ibicenca is Ibiza's version of paella, often incorporating local seafood and vegetables to create a more balanced and healthier option.
Ensalada de Batata (sweet potato salad) is a healthy and colourful option with sweet potatoes, vegetables, avocado, and red bell pepper.
Tzatziki is a light, low-sugar side dip in place of other sauces and dips.
Adding protein and fat sources to salads can make them more filling and nutritious, such as our aubergine and mozzarella salad here.
Greek salads are another great example of the above. Order this as a side dish with any meal, such as Mousakka.
Greek chicken in pitta and plenty of salad make a delicious meal to have on the go when out and about on holiday.
When on holiday, it can be helpful to opt for self-catering, allowing us to still have control over the food we prepare and eat, although that doesn't give us as much of a break from cooking.
So you might want to consider some of these tips:
1. Start your day off right by eating a protein-rich breakfast. Omelettes are always a good choice as they are quick, easy and filling.
2. Take what you can with you in terms of healthy snacks and food choices, e.g., pre-made muesli, so that you are not relying on what the shops have on offer.
3. Do your research - think about where you are going to be ahead of time. Searching 'healthy food near (postcode, address, hotel)' can help. You can also do this when you arrive with an online search of 'healthy food near me' or 'supermarket near me' so you can see what is available in the vicinity.
4. Stay hydrated. Water is your travel companion. Try to drink at least 2 litres of water daily and keep a water bottle with you. You could take some limes or lemons with you for extra flavour.
5. Try to have 3 set meal times scheduled, and build your activities around them. Sticking to a routine can be helpful, including maintaining a consistent bedtime.
6. Always add a side of vegetables to every lunch and dinner to bulk out your plate with fibre and nutrients.
7. Set yourself a framework. Think about what you are comfortable eating and drinking, and make a note of it, e.g. 'I will drink on X nights. I will have an upper limit of X drinks. I will drink X'. Or 'I will have X desserts throughout the week'.
8. If you are staying in a hotel, try to find out what breakfast and other food options are available before you arrive. Take time to savour and enjoy all the different foods and drinks throughout your holiday - there is no rush to have it all straight away. For example, at breakfast, you might like to have some fruit, yoghurt and pancakes one day, some cereal and eggs the next day, and another morning, you might enjoy some cooked meats with fresh bread. That way, you'll get to sample a whole range of delicious foods during your holiday without feeling that you've overeaten at every meal.
9. Try to eat as mindfully as possible, slowing down and reflecting on the hunger scale to help you stay in tune with your natural hunger and fullness cues.
10. Tell your family or friends who you're travelling with, what you are doing, and why. I am sure they will be supportive—and interested!
11. Remember your balanced plate checklist:
✅ ¼ plate of carbohydrates
✅ ¼ plate of protein
✅ ½ plate of vegetables
✅ 1 serving of fats
There are other useful tips in our holiday guide here.