The Importance Of Following A Healthy Diet During A Busy Season

Jul 11, 2023 | Lifestyle, Crew Members, Crew Tips

Jamila García

Jamila García

CEO Starfish Crew LTD

Jamila García is a true inspiration for hundreds of new stewardesses, sharing all her knowledge with grace, warmth, and an unwavering passion for the yachting industry.


Fueling Wellness: A Guide to Following a Healthy Diet for Super Yacht Crew During a Busy Season

Working on a super yacht is an exhilarating experience filled with adventure and luxury. However, the demanding nature of the job, particularly during busy seasons, can take a toll on the physical and mental well-being of the crew members. One crucial aspect that often gets neglected amidst the chaos is maintaining a healthy diet.

In this blog post, we will explore practical strategies to help super yacht crew members follow a healthy diet during the hectic and fast-paced busy season.

Infographic Healthy Diet for Yacht Crew

Stock up on nutritious foods before the start of the season. Opt for non-perishable items, which can provide a quick and nutritious boost on-the-go. Finding an array of healthy snack options is not easy in every location. Try to stock up when you are based in a port where you can easily find these products (and do not cost a leg and an arm!)

These are just some of the healthy foods you can stock up on, and will last forever in the dry store:
·       Nuts
·       Seeds
·       Dried fruits
·       Dates
·       Protein bars (although I prefer making my own… If you do buy them in the supermarket, make sure they are made with healthy ingredients, not full of unhealthy sugars!)
·       Protein powders
·       Dark chocolate

A full trolley of these will be most probably noticed by the Captain, Management Company, or Purser. I used to buy a couple of them here and there, every time I went provisioning. That way, I would gradually build a good stock, without being told of for spending too much money on snacks.


When time is of the essence, it’s easy to resort to quick and unhealthy meals. However, prioritizing balanced meals is crucial for sustaining energy levels and overall well-being. Staying away from the (delicious) breakfast pastries and desserts while I was clearing up was definitely one of my biggest challenges!

Eating before a long shift should be mandatory. If you start your shift hungry, you will most probably end up snacking in whatever you have available.

Before you have seconds of that incredibly tasty lasagna the Chef has prepared for lunch, take 5 seconds to think about how you will feel afterwards, and what that second round will actually do for your body (and mind). You will most likely find that you do not actually need a full second round of lasagna, and will be satisfied with some roasted vegetables or salad.



While yacht crew are incredibly fortunate to have a Chef cooking crew meals, not always there is time to actually seat for a meal. Snacking throughout the day used to be my life saver.  Use downtime periods to prepare healthy, nutritious, snacks and freeze them.

Energy balls and protein bars have always been my favourite for a busy season! As well as nutritious, they are delicious. You can make them with literally anything you got in the pantry, no need to bake, and they last forever in the freezer.

Find at the end of this post just some of my favourite recipes – but there are TONS!

Energy balls and protein bars have always been my favourite for a busy season

As a Chief Stewardess, getting the team together in the pantry to do some meal prep before the season is a fun activity. Your Stewardesses will enjoy a bit of a break from detailing cabins and doing laundry, all day, every day.

You can also organise a bit of a “tasting” tea break for the rest of the crew. Prepare a few batches of different flavours energy balls and protein bars and let the rest of the crew try them.

Once they chose their favourite flavour, prepare a batch for their department and freeze them for them.

They will thank you throughout the season for this!



Staying hydrated is paramount for optimal health and performance, especially in a demanding environment like a super yacht.

·       Aim to drink at least eight glasses of water per day

·       Carry a reusable water bottle to ensure access to clean water at all times: To make yourself accountable, buy one of those “by the hour” water bottles. Actually seeing the amount of water you should have drank at a certain time, does make a difference!

·       Opt for coconut water: Coconut water has electrolytes, such as potassium, sodium, and manganese

·       Stay away from sugary drinks! (although I know this is quite difficult at times…) An excessive consumption of sugary drinks can lead to dehydration and energy crashes



Snacking is inevitable during long workdays, but it is important to make smart choices. Instead of reaching for unhealthy snacks, opt for nutritious alternatives.

·       Keep a supply of fresh fruit, cut vegetables, hummus, yogurt, or mixed nuts readily available. Carry a protein bar in your pocket if you must!

·       Always have food containers in the pantry so when you clear guest meals, you can keep the healthy leftovers. This will also reduce waste! Throwing perfectly edible food away is something I cannot abide with.


By investing time in planning ahead, stocking up on healthy options, and staying hydrated, crew members can ensure they have the fuel necessary to meet the challenges of their job with vitality and resilience.

healthy diet is an investment in personal well-being and sets the stage for a successful and fulfilling super yacht experience

Remember, a healthy diet is an investment in personal well-being and sets the stage for a successful and fulfilling super yacht experience.

Proper nutrition plays a crucial role in managing stress and promoting mental well-being. An unhealthy diet can (most probably, will) adversely affect crew members mental wellbeing.

·       The irregular eating patterns can lead to nutrient deficiencies, unstable blood sugar levels, and decreased energy levels, ultimately affecting their mood, focus, and overall mental performance

·       High-stress environment: an unhealthy diet exacerbates this stress response by depriving the body of essential nutrients needed to combat stress and maintain optimal brain function

·       The lack of routine and stability can make it challenging to maintain a healthy diet. Irregular meal times, limited access to fresh produce, and a reliance on processed and pre-packaged foods can further contribute to nutrient deficiencies and negatively impact mental wellbeing

·       Supportive Culture and Peer Influence: the social dynamics within a super yacht crew can significantly influence dietary choices. If unhealthy eating habits are prevalent and accepted within the crew, it can create a culture that perpetuates poor nutrition. Moreover, the pressure to fit into the yacht industry’s aesthetic standards can lead to disordered eating patterns and body image concerns, further affecting mental health.


In the high-pressure world of super yacht crew members, mental wellbeing should be a priority.

Recognizing the impact of an unhealthy diet is crucial in addressing the unique challenges faced by those working in this industry.

By promoting nutritious food options, establishing regular eating patterns, and fostering a supportive and understanding environment, the mental wellbeing of super yacht crew members can be better safeguarded.

Prioritizing a healthy diet on board not only enhances overall mental wellbeing but also contributes to increased productivity, focus, and job satisfaction among crew members.


What are the strategies you are implementing onboard to ensure you follow a healthy diet even during the busiest periods?

Share them in the comments section below so we can all benefit from each other experiences!


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My Energy Balls Recipes

·       Stir everything together in a large mixing bowl
·       Chill: Cover the mixing bowl and chill in the refrigerator for 1-2 hours, or until the mixture is chilled
·       Roll into balls
·       Enjoy immediately! Or refrigerate in a sealed container for up to 1 week, or freeze for up to 3 months.

“Classic” energy balls (as I call them)

·       Old fashioned oats (rolled oats)
·       Shredded coconut
·       Creamy peanut butter: both traditional creamy peanut butter and natural creamy peanut butter work!
·       Ground flaxseed
·       Dark chocolate chips
·       Honey
·       Vanilla extract
·       Chia seeds

Pumpkin energy balls

·       Almond butter (a creamy no salt added almond butter is my go to)
·       Canned pumpkin
·       Vanilla protein powder
·       Honey
·       Rolled oats
·       Mini chocolate chips
·       Spices: cinnamon, pumpkin pie spice, and salt


Carrot cake energy balls

·       1-2 carrots
·       1 cup packed pitted medjool dates (measured after pits are removed)
·       1 ¾ cups raw walnuts (or sub other nut, such as pecans or cashews)
·       2 tsp vanilla extract
·       1/4 tsp sea salt
·       3/4 tsp ground cinnamon
·       1/2 tsp ground ginger
·       1 pinch ground nutmeg
·       4-6 Tbsp coconut flour (or sub almond flour)
·       1/4 cup raisins (optional // or sub other unsweetened dried fruit)



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