Cruise ships are known for excess and indulgence, which can actually be part of their appeal for many passengers. From the moment you step onboard, the endless culinary temptations begin. With some intention and smarter choices, travelers can enjoy incredible meals while keeping their health and fitness goals within reach. More ships are embracing wellness and healthier dining, so it’s never been easier to eat well while you cruise.
Breakfast
Seek out options high in protein and fruits for a sweet bite. Whether you visit the buffet or the main dining room, breakfast is often the easiest meal to navigate when focusing on nutrition. Egg dishes are plentiful, including made-to-order omelet stations. Yogurts, granola and fresh fruit are typically available in abundance. Avoid pastries first thing in the morning and save your sweet tooth for a treat later in the day.
Lunch
Lunch is the perfect opportunity to visit the salad bar and build a colorful plate that excites both the eyes and the taste buds. Lean proteins are usually available, and many specialty restaurants offer no-cost or reduced-cost lunch options, which is also a great way to experience more of what the ship offers while expanding your healthy choices. Lunch is also an ideal time to fuel up for the rest of the day, which can help you eat lighter later in the evening.
Dinner
Dinner presents some of the best opportunities to balance enjoyment and mindfulness. One strategy is to order several appetizers instead of a full entrée, giving you a variety of flavors while limiting portion size. You can also ask the waitstaff to serve your dishes in courses, so your meal flows naturally with your tablemates.
It’s also a good time to focus on grilled fish or lean cuts of meat. While entrées are often described with rich sides, it’s perfectly acceptable to request extra vegetables or substitute healthier options.
Desserts can be skipped altogether, shared or swapped for fresh fruit. Most waitstaff will happily accommodate whatever “sweet ending” you prefer. Pay attention to the “always available” items — these often include grilled chicken or salmon, which can be the perfect base to build your selections around.
Beverages
Beverage choices can make or break your healthy intentions. Avoid sugary cocktails and classic umbrella drinks by ordering mocktail versions, spritzers or sparkling water with fresh fruit. Many cruise lines now offer “skinny cocktails,” and bartenders are happy to create a full-flavor but lower-calorie drink. The theme of cruising is simple — just ask!
Buffet Strategy
When facing the buffet, it’s easy to overeat or make choices you might later regret. A useful tip for all cruisers, whether health-focused or not, is to walk the entire spread before picking up a plate. Choose a few dishes that catch your eye and offer variety without going overboard. Using smaller plates or bowls can help with portion control too — and if smaller ones aren’t readily available, borrow one from the dessert area or salad bar!
Special Dietary Requirements
Most cruise lines now offer alternative menus for vegetarian, vegan or gluten-free diets. If you have specific dietary restrictions, work with your travel advisor before booking to ensure your needs can be met. Once onboard, speak with the maître d’ early in your sailing or pre-order special meals if necessary.
For everyday cruisers simply seeking variety or healthier options, many ships have entirely separate menus available, even when vegetarian dishes are already listed on the main menu. The key is to ask what your options are each evening.
Hidden Healthy Gems
Hidden-healthy gems onboard can help you “splurge” without straying from your goals. Look for features like fresh-pressed juice bars or healthier grab-and-go spots. Another often-overlooked option is room service, especially if you want to avoid buffet temptation altogether.
On Celebrity Cruises, the ‘Spa Café’ offers a separate menu featuring smoothies and light bites, while Royal Caribbean has a ‘Vitality’ menu section in the dining room. Many of Carnival's biggest ships offer Carnival’s Fresh Creations (offerings vary by ship).
Staying Active
Healthy eating goes hand in hand with staying active, and cruise ships make it easy on both fronts. Almost all ships have fitness facilities such as gyms, walking tracks and swimming pools. Even before boarding, consider booking shore excursions that include hiking, biking or kayaking. Not only does this help keep your goals woven throughout your trip, but it also offers some of the most memorable ways to experience your destinations.
Another easy way to increase your step count is to skip the elevators and use the stairs to navigate the ship. With some mega-ships stretching over fifteen decks, you can rack up serious steps just getting around your floating resort.
Inclement weather can sometimes close outdoor activity areas, but that’s the perfect reason to explore the ship’s interior. Go on a self-guided art tour — many ships feature museum-quality collections scattered throughout. You may even discover a hidden venue or cozy nook to read a book that you’d otherwise miss.
Don’t forget about all the fitness classes that can add some fun and variety to your everyday routine. Ranging from dance classes, yoga and even pickleball, days are filled with fun onboard.
At the end of the day, it’s your vacation — and indulgence is part of the fun. With a bit of thoughtfulness, it’s easy to stay mindful while still fully enjoying the experience. The key to healthy cruising isn’t restriction; it’s intention. Savor the local flavors, make smart choices and know your options. You’ll disembark feeling rejuvenated, not regretful.
After all, the best souvenirs are the memories.
Cole Sjoholm
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