You often cannot choose what the galley cooks, but you can choose how much, how often and what you add. Small, consistent choices make the biggest difference over a long contract.
Start with your numbers
Work through the tools in order: BMI → BMR → Calories → Fitness → Nutrition.
Healthy eating at sea
Build each plate around vegetables or salad, a palm-sized portion of protein, and a fist-sized portion of starchy food. Choose fruit for dessert most days. Read Healthy eating at sea.
Weight management
Gradual change — about 0.25–0.5 kg a week — is more likely to last. Watch portion sizes, second helpings and sugary drinks first.
Night-watch nutrition
Eat a normal main meal before the watch, then something light during it. Large, heavy meals in the early hours can make you drowsy and upset digestion. Read Night-watch nutrition.
Hydration
Heat, air-conditioning and physical work all increase fluid loss. Drink water regularly through the day, and more in the engine room or in hot climates. Pale-yellow urine is a simple guide. Read Hydration on board.
Protein
Include protein at each meal — eggs, fish, meat, dairy, pulses or soy — to help maintain muscle, especially if you are training.
Healthy snacks
Keep fruit, nuts, yoghurt, plain popcorn or wholegrain crackers within reach on watch instead of biscuits and sweets.
Sugar
Sugary drinks, energy drinks and sweets add calories quickly without filling you up. Water, unsweetened tea and coffee are better default drinks.
Salt
Ship food can be salty, particularly processed and preserved items. Taste before adding salt and go easy on sauces and instant noodles — high salt intake is linked to raised blood pressure.
Calorie management
Use the calorie estimator to find a sensible starting point, then adjust based on how your weight changes over several weeks.
Nutrition articles
- NutritionHealthy Eating at Sea: A Practical GuideYou may not control the galley menu, but you control your plate. Simple habits for eating well on a long contract.
- NutritionNight-Watch Nutrition: What to Eat on the 00–04How to eat around night watches to stay alert without upsetting digestion or sleep.
- NutritionHydration on Board: How Much Is Enough?Heat, air-conditioning and hard work all increase fluid loss. Practical hydration advice for deck and engine crews.
Nutrition information is general and educational. Seek individual advice if you have diabetes, kidney disease, food allergies or other conditions affected by diet.
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.