On many ships, meals are generous, regular and free — great for morale, but easy to overdo. A few simple habits make a big difference over a six- or nine-month contract.
Use the plate model
- Half the plate: vegetables or salad
- A quarter: protein (fish, meat, eggs, pulses)
- A quarter: starchy food, preferably wholegrain
Watch the extras
Second helpings, fried sides, sauces, desserts and sugary drinks add up faster than the main meal. Choose one “extra” rather than all of them.
Fruit and vegetables when stores run low
Fresh produce runs short towards the end of a passage. Frozen and tinned vegetables and fruit (in juice rather than syrup) still count, and dried fruit and pulses keep well.
Talk to the cook
Cooks are often happy to offer a grilled option, extra vegetables or smaller portions. Ask politely and early.
Consistency beats perfection
Aim for most meals to follow the plate model most of the time. Track your weight every couple of weeks and adjust.
Sources
- World Health Organization — Healthy diet — fact sheet (opens in a new tab)
Links go to the original publishers. SeafarerFit is not affiliated with or endorsed by these organizations.
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