It is vital that you look after your own health and wellbeing at sea and ashore. Make healthy, nutritious food choices and ensure a balanced diet consisting of carbohydrates, protein, fat and fibre, vitamins and minerals with minimum levels of salt, fat and sugar. Proper nutrition, along with adequate rest and sleep, regular exercise and good hygiene help to prevent diseases and improve health overall. Access to healthy food options and variation are cornerstones of healthy food onboard.
Meals have to supply enough proteins for formation and repair of body tissues, adequate supply of minerals to reinforce body tissues and suffi cient carbohydrates and the right amount of fats for energy. There must also be vitamins and antioxidants to keep the body’s functions in good order. Crucially good quality drinking water needs to be drunk in large quantities, at least 1.5 litres per day.
Here are the Five Tips for Healthy Food habits:
- Balance is the key message
- Eat plenty of fruit (3 servings) and vegetables (300 g), potatoes and whole grain products
- Reduce the amount of meat (+/- 100 g), fat (< 35%), sugar and salt you eat
- Drink plenty of water and milk products
- Eat breakfast
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Source: The Shipowners’ Club
