Page 26 - 2025 - Q1 - Minerva in Focus

MINERVA IN FOCUS Health & wellbeing

A healthy diet,

a healthy life

Fuel your body
with nutritious foods!
Choosing nutrient-dense foods over processed and
Healthy Eating Plate
high-calorie options can help maintain a healthy
weight. Focus on:
• High-fibre foods: Whole grains (brown rice,
oats, buckwheat), legumes, and vegetables
keep you full for longer.
• Lean proteins: Fish, chicken, eggs, and
plant-based proteins like lentils and beans
help maintain muscle mass.
• Healthy fats: Avocados, olive oils, and nuts
support metabolism and keep you full.

Find ways to stay active!
Movement is key in maintaining a healthy weight.

• Walk on the deck or do bodyweight exer-
cises like squats, planks, or push-ups daily.
• Use resistance bands or other equipment if
available on board.
• Try stretching and mobility exercises to
improve flexibility and prevent stiffness.

Hydration is key!
Drinking enough water helps regulate metabolism.
Instead of sugary sodas or energy drinks, choose:

• Water with lemon or cucumber
for a refreshing twist.
• Herbal teas.
Maintaining a healthy weight is • Coffee (but not too much,
especially before a shift!).
essential for energy, endurance,
and wellbeing, especially when Be careful with your portions!
working at sea. Obesity can increase
the risk of heart disease, diabetes, • Follow the Harvard Healthy Eating Plate.
and joint problems, but with small, • Eat slowly and listen to your body’s hunger
signals.
sustainable changes, you can take • Prefer snacks like fruits or nuts.
control of your health.

24 ISSUE 31 / Q1 2025