It is comfort, habit, and sometimes the only anchor of the routine. Yet, the kind of food we eat, shapes our energy, mood, immunity and long-term health. It is encouraging to know that one can always adapt to certain kind of taste for food. With purpose and correct exposure, we can develop a preference for healthier foods. Through this article we explore how seafarers can cultivate a taste for wellness, supported by small, consistent choices on board.

Taste is not just a matter of genetics; it is influenced by our environment, food memory, repeated exposure and habits. Over time, a human palate can adapt to new flavours. For example, someone unfamiliar with bitter greens or fibrous grains may start enjoying them after a few weeks of consistent inclusion especially when paired with well-loved flavours and prepared creatively.

The onboard crew face unique dietary challenges. Meals on board are often prepared for large groups and must be easy to store and serve. High fat, fried, carbohydrate-rich and meat-based foods are common in the menu. Long work hours, shift duties, and emotional fatigue can lead to irregular eating patterns, stress eating, emotional eating or overreliance on salted, fried and sugary snacks. These choices may offer temporary satisfaction due to its strong taste but can affect long-term wellness.

Mindful eating can help build healthier relationships with food. It means paying full attention to the food on your plate: how it looks, smells, feels, and tastes. It encourages one to eat slowly, recognising hunger and fullness cues, and savouring each bite.

Tastes can be trained. Start by gradually introducing healthier items in a familiar way:

  • Mix sprouts into bhel, poha or dosa.
  • Add grated vegetables to curries, chilla, thepla or patties.
  • Replace sugar in some beverages with cardamom or cinnamon.
  • Bake, steam or shallow fry instead of deep-frying.
  • Try flavoured water (with lemon, cucumber, or mint) instead of soft drinks.

These small changes can create a big shift over time. With just two to three weeks of regular exposure to certain tastes of food, the palate begins to adapt.

Pairing unfamiliar items with known favourites also helps smoothen the transition. Examples:

  • Lauki mixed with dal, ragi added to dosa batter or jaggery based paniyaaram and sprouts in chaat.
  • Oats in omelette or patties, kale in cheesy omelettes, Greek yogurt with honey and granola/oats, zucchini in wraps and cabbage for wraps.
  • Sweet potato toast with hummus, savoury oats with mushrooms, ragi pancakes with jaggery syrup. Chickpea hummus or hung curd dip or spread instead of mayonnaise. Sweet potato, cauliflower and cottage cheese base for white sauce pasta.

Every individual on board plays a pivotal role in promoting a healthier food culture. Chief cooks can prepare lighter versions of popular dishes and experiment with the presentation. Leadership can support the health initiatives like “fried food-free” week, no sugar challenges or no cookie day. They can encourage constructive feedback on meal quality and recognise the chief cooks who innovate with healthy recipes.

Health at sea can be made easier. Developing a taste for wellness begins with awareness, willingness and small steps guided by mindfulness and intention. With everyone’s support, availability of basic food ingredients and a bit of creativity in the galley, even simple meals can become tools for better physical and mental well-being. Over time, healthier choices can become habits and habits a way of life.

If you need help on getting started on this nutrition wellness journey, please feel free to get in touch with our in-house nutritionist, Ms. Akshaya Mondkar at nutritionist@executiveship.com.