- Maintaining a nutritious diet is vital for seafarers to combat challenges like irregular schedules, limited fresh food access, and long working hours.
- A balanced diet improves energy, mental well-being, and overall health while reducing long-term health risks.
- Key steps include prioritizing balanced meals, choosing whole foods, staying hydrated, minimizing sugar and salt, and planning healthy snacks.
Seafarers face unique dietary challenges, including limited fresh food availability and irregular routines. By adopting strategic eating habits, they can maintain energy, mental clarity, and long-term health, reports Britannia P&I Club.
Balanced Meals
Include carbohydrates (e.g., rice, potatoes), proteins (e.g., fish, legumes), and healthy fats (e.g., nuts, olive oil) in every meal.
Follow the formula: half vegetables, one-quarter protein, and one-quarter carbohydrates for portion control and nutrient balance.
Whole Foods
Opt for whole foods like fresh/frozen vegetables, lean meats, and whole grains over processed options.
Follow the ‘5 A DAY’ rule: consume five 80g portions of fruits/vegetables daily for optimal nutrient intake.
Hydration
Drink 2–3 liters of water daily to prevent fatigue, headaches, and decreased focus.
Increase water intake in hotter climates or physically demanding conditions.
Limit Sugar and Salt
Avoid sugary snacks and salty foods that lead to energy crashes and health issues.
Use herbs/spices instead of salt for flavor, keeping salt intake under 6g per day.
Snacks and Quick Meals
Prepare healthy snacks like yogurt or boiled eggs for busy shifts to avoid processed food temptations.
Exercise
Combine a nutritious diet with daily 15–20 minute workouts to manage weight, reduce stress, and boost energy levels.
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Source: Britannia P&I Club
