Nutrition is vital for a seafarer. Maritime training in the Philippines is tough, so keeping your body healthy can benefit you in the long run. With good health, it is easier to function and focus at work. There are also lesser chances of you getting sick and taking longer to recover.
Whether you’re in port or at sea, you must aim to maintain a balanced diet. Here are five recommended foods that you should keep in stock.
Whole-Grain Carbs
Carbohydrates are the main source of energy for the body. It allows us to do everything, from the physically demanding to the mentally taxing; without it, your blood sugar can drop and cause various symptoms.
Carbohydrates contain starch, sugar, and fiber. Fiber is good for our gut as it promotes better digestion. Consuming it regularly also reduces cholesterol levels and keeps your blood sugar at a stable rate. Eating whole-grain carbs like brown rice, oatmeal, and whole wheat bread can regularly help you achieve a fair amount of fiber intake.
Plant-Based Meat Alternatives
Animal meat is the best-known source of protein. It contains all the nutrients we need to help our body repair and get stronger. However, certain risks are associated with consuming red and other types of processed meat due to its higher saturated fat content.
Good thing there’s growing popularity between plant-based alternatives! Vegetarian options like tofu, tempeh, and seitan can mimic animal meat with a few cooking and preparation tweaks. Meanwhile, pulses such as lentils, peas, and beans are quite versatile as a dip, stew, or even a shake!
Low-Fat Snacks
Fat should be a minimal but regular part of your diet. Our body cannot produce the fatty acids found in these food sources. By consuming a small amount of fat, we get to absorb fat-soluble vitamins much better.
There are various kinds of fats: unsaturated and saturated fats. You can find these two in all food groups, but consuming more snacks rich in unsaturated fat is highly recommended—low-fat options like greek yogurt, almonds, and dark chocolate.