Life at sea opens the channels of new experiences, unique external environmental conditions, and challenges every day. For seafarers, whose roles are vital in keeping ships and trade afloat, health is not just a personal choice, but a professional priority.
During its voyage, seafarers navigating the vessel may belong to diverse cultures and places, which makes it unique and dynamic. In our previous article, we discussed developing a taste for wellness with an Indian cuisine perspective. In this article, we explore the Filipino diet and wellness.
In Filipino culture, food is more than sustenance, it’s comfort, celebration, and a connection to home. But when a seafarer is away from family and navigating long voyages, the food becomes a frontline defence against fatigue, illness, and stress.
Wellness starts with what and how one eats. It is not about giving up the favourite dishes, it is about making smart swaps, and thoughtful choices to improve productivity and enhance decision-making power by nourishing body and mind.
Rethinking the Meal Plate
- Start with rice, but mind the portion.Rice is a staple; no need to avoid it completely, but try mixing it with vegetables.
- Add vegetables daily and generously. Dishes like pinakbet, ginisang gulay, or even simple sauteed spinach can do wonders for immunity and digestion.
- Choose lean protein.
Opt for grilled or boiled bangus, tilapia, chicken without skin, eggs, turkey meat without skin, over fried and processed meats like longganisa or tocino.
Choose lean cuts over fatty cuts of pork and beef. E.g. Pork shoulder, pork legs b/l, pork centre loin chops, Beef, Boneless Rump, (Sirloin Butt). Fatty cuts can be used sparingly in the soups along with vegetables. This also helps add healthier and hearty meal options while maintaining the victualling budget. - Savour soups wisely Sinigang and tinola are great, low in fat and rich in nutrients, especially when loaded with veggies.
- Right quality of fat and oils: Consider using sunflower oil, canola oil, soybean oil over margarine, which is high in saturated fat and may contain trans-fat. Use butter and coconut oil sparingly.
Snack Smarter at Sea
Long shifts often lead to snacking on sugary or salty foods. Instead, try:
- Sliced fruits like banana or papaya
- Oats with milk or rice with tuna or sardines.
- Boiled eggs.
- Boiled sweet potato (kamote)
- A handful of peanuts or roasted chickpeas (not the overly salted ones)- Roasted chickpeas can be procured in India or Southeast Asia, as per availability and budget.
- A cup of warm salabat (ginger tea) or cooling lemon water, or cucumber mint infused water instead of sugary drinks.
Hydrate the Right Way
Skip sweetened juices and soft drinks. Water is still the best. Add lemon, cucumber, or a bit of calamansi (citrus fruit) for taste.
Meal Timing Matters
Eat regularly, don’t skip meals during long shifts. A missed meal can lead to fatigue, irritability, and overeating later. While working during night shifts, one can adjust their main meal accordingly and keep lighter meals during breaks.
Stay Connected with Wellness
Wellness is not only about food. It includes:
- Sleep Aim for quality sleep during off-duty hours.
- Movement Even 10–15 minutes of stretching or walking on deck helps.
- Mindfulness Eating slowly and appreciating the meal improves digestion and satisfaction.
No one expects perfection at sea. The key is balance. Enjoy the adobo or lechon kawali occasionally, just pair it with fiber-rich vegetables and fruits when possible. Consider using the fatty meat sparingly with soups and fiber-rich vegetables. Make each choice with care, and your body will thank you.
Developing a taste for wellness is not about restriction, it’s about respect. Respect for your body, your work, and your future. Your health is your wealth; protect it with every bite.
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.
