Cruise Ship Food: A Nutritionist’s Advice on What to Eat, What to Skip

When my husband and I booked our first cruise last summer—a seven-day Alaskan voyage with Princess Cruises—I couldn’t have been more excited. Not only had I always wanted to experience the natural beauty of Alaska, but I had always been curious to sample cruise ship food. As a nutritionist (and serious foodie), eating is one of my life’s greatest pleasures.

Upon boarding the ship, I quickly realized that the rumors are true: A cruise ship really is a floating foodie paradise filled with buffets, bars, fine-dining restaurants, and cafés. If food were your primary reason for cruising, you could literally eat 24 hours a day.

While I’m all for enjoying the delights of at-sea dining, I know a thing or two about sticking to a healthy diet—even while in food-saturated environments that constantly tempt the taste buds. I bucked the cruise trend of overindulging and returned from our seven days at sea feeling satisfied, having enjoyed meals that were both delicious and nutritious.

Here are my tips for how to make the most of cruise ship food without going (figuratively) overboard.

Start with a lap around the buffet

A cruise buffet is packed with tempting food choices, and each may appeal to you to in different ways. Before loading up your plate, stop and think of yourself as a connoisseur. Which dishes do you truly want to enjoy at this particular meal?

By taking a lap around the buffet, you can identify your most-desired dishes and then return for them. This helps you avoid the trap of grabbing one of everything and then feeling obligated to finish a piled-high plate of cruise ship cuisine. Depending on the size of your ship’s buffet, you might also log some significant steps while curating your meal.

Start with one plate

When faced with large quantities of food, it’s easy to let our eyes, rather than our actual hunger levels, tell us how much we want to eat. While cruising, I observed many passengers circulating the buffet with multiple plates piled high.

My advice: Stick to one plate to start. Once you’ve finished it, take a mindful moment to assess your feelings of fullness. You might be surprised to find that a single plate is more than sufficient to fill you up. And if it’s not, you can always go back for more.

Fill up on protein and fiber

Protein and fiber are two building blocks of healthy eating anywhere you go—including while aboard a cruise ship. Protein helps preserve your muscle mass, while fiber supports healthy digestion. Bonus: Both of these macronutrients can help you feel full longer, which is particularly benefical before heading out on day excursions.

At each meal, aim to build your plate primarily around these nutrients. For protein, look for lean meats, beans, dairy, and soy foods such as tofu and adamame For fiber, choose a variety of fruits, vegetables, whole grains, and nuts.

Focus on whole foods

Research shows that eating fewer highly processed foods can help you maintain a healthier weight, along with many other benefits for your overall health. While dining at a cruise ship buffet or restaurant, you can typically find some type of whole foods—such as fresh salads, grilled meats, or whole grains. Try to choose options that haven’t been fried, battered, or smothered in heay sauces so that they retain their natural whole form.

Limit the alcohol (and add water with each drink)

Unlimited booze on an all-inclusive cruise can be tempting, but for the sake of your health, don’t take the “unlimited” offer too literally.

If you choose to drink alcoholic beverages, follow the CDC’s guidelines for moderate alcohol consumption: one drink per day for women and two drinks per day for men. If you opt to drink more, be sure to pace yourself over the course of the cruise. Remember that excessive drinking is not only bad for your health but also can lead to risky behaviors—something to avoid especially while at sea.

To stay hydrated, make it a habit to order a glass of water with each alcoholic beverage.

Remember the 80/20 rule

Cruising is all about fun and relaxation, so don’t let food restrictions spoil the experience. Make mindful dietary choices, but don’t be afraid to indulge in a few treats along the way.

An 80/20 ratio is a good rule of thumb while vacationing. In other words, choose healthy, whole foods around 80 percent of the time, and use the remaining 20 percent of your eating for richer, higher-calorie choices. On my cruise, for example, I stuck to lighter breakfasts and lunches, and then felt free to let loose with a fancy dessert after dinner.

However you balance your eating, savor each bite, knowing that food makes some of the very best vacation memories. And remember, eating healthy cruise ship food is possible. Charting the right course, you’ll get back to shore feeling shipshape.