Here’s a question I get asked a lot! We all love cruising whether it’s a river cruise or a booze cruise. Gone are the days of those endless, all-day, all-night buffets of food orgies (we have the pandemic and unsanitary conditions to thank for that). Cruise lines are getting more conscious of the desire for travelers to stay healthy while cruising.
Cruising offers an irresistible combination of adventure, relaxation, and indulgence. For foodies, the array of dining options is nothing short of paradise, from lavish (but limited) buffets to gourmet restaurants and endless dessert counters. And let’s not forget those all-you-can-drink packages! However, all this abundance can make sticking to healthy eating habits a challenge. The good news? With some advance planning, you can enjoy the culinary delights of cruising while keeping your health goals on track. Here’s how to savor your cruise without overindulging.



1. Start with a plan for navigating those enticing buffets
All-you-can-eat buffets were once the center of many cruises, and while so many people chose cruising as a means of travel. While it’s tempting to load your plate with every delicacy in sight, practicing mindful eating can go a long way.
- Survey Before Serving: Before grabbing a plate, take a walk around the buffet to see what’s available. This helps you prioritize healthy options and avoid impulse decisions.
- Choose Whole Foods: Focus on items like fresh fruits, vegetables, whole grains, and lean proteins. Many cruise buffets have salad bars stocked with fresh produce—opt for olive oil and vinegar as dressings to avoid hidden sugars and calories.
- Portion Control: It’s easy to overeat when everything is unlimited. Use smaller plates to help control portion sizes and go back for seconds only if you’re still hungry.
- Limit Fried and Processed Foods: While fried items and processed snacks are tempting, they’re often calorie-dense and nutrient-poor. Instead, look for grilled, baked, or steamed dishes.

2. Prioritize healthy choices at sit-down meals
I’m a big fan of pre-planning my meals in the morning using the My Fitness Pal app to ensure I stay within my macros. So I like to look at menus ahead of time so I can plan for the day. Visit the cruise ship restaurants on your morning walk and make a plan. Here’s how to navigate these meals without sacrificing health:
- Order Smart Appetizers: Start with a broth-based soup or a salad with a light dressing. Avoid creamy soups or fried starters.
- Focus on Lean Proteins: Opt for grilled fish, skinless poultry, or plant-based protein options. Most cruise menus will accommodate special requests, so don’t hesitate to ask for substitutions.
- Double the Veggies: Instead of ordering carb-heavy sides like fries or mashed potatoes, ask for extra vegetables. Most chefs are happy to accommodate.
- Skip or Share Desserts: If you can’t resist dessert, share it with your dining companions or choose fruit-based options.
3. Stay hydrated and manage alcohol – and sugary mixers
Yes, this one is easier said than done. I mean, you are on vacation after all. Drinking plenty of water is crucial on a cruise, especially since alcohol and salty foods can lead to dehydration.
- Hydration Tips: Carry a reusable water bottle and refill it regularly. Some cruise ships offer flavored water stations, which can make staying hydrated more enjoyable.
- Limit Sugary Drinks: Tropical cocktails are delicious but often packed with sugar and calories. Opt for lighter choices like a vodka soda with lime, a glass of wine, or a light beer.
- Pace Yourself with Alcohol: Consider alternating alcoholic drinks with water or sparkling water to avoid overindulging. Setting a drink limit for the day can also help.
4. Make fitness part of your daily routine
Staying active is key to balancing indulgence with health. Fortunately, cruise ships offer plenty of opportunities for exercise:
- Hit the Gym: Most ships have fitness centers equipped with cardio machines, free weights, and fitness classes like yoga or Pilates. Morning workouts can help you feel energized for the day.
- Take the Stairs: Skip the elevator and take the stairs whenever possible. It’s an easy way to get your steps in while navigating the ship.
- Join Active Shore Excursions: Many excursions include activities like hiking, kayaking, or biking. These not only keep you moving but also allow you to explore your destination in a unique way.
- Walk the Deck: Most ships have outdoor walking or jogging tracks. A morning or evening stroll can be both relaxing and good for your health.
5. Enjoy specialty restaurants wisely
I love that cruise ships have added fine dining, reservation-only options to their restaurant choices. Yet these specialty dining venues often feature rich, indulgent menus, but you can still make healthy choices:
- Research Menus in Advance: Many cruise lines publish menus online or in their apps, allowing you to plan ahead.
- Ask for Modifications: Don’t be shy about requesting adjustments, like grilled instead of fried proteins or sauces on the side.
- Make It an Event: Instead of dining at specialty restaurants every night, treat them as special occasions and balance them with lighter meals elsewhere.

6. Be mindful of snacking
True confession here: I often carry my own snacks when I travel. I pack protein bars, individual low-cal packs of nuts, and other sweet and savory snacks. With food available 24/7, it’s easy to graze throughout the day. To keep snacking in check:
- Stick to Healthy Snacks: Bring your own healthy snacks, like nuts, dried fruit, or protein bars, for when hunger strikes between meals.
- Avoid Late-Night Eating: Late-night snacks, like pizza or burgers, are often high in calories and can disrupt digestion. If you’re hungry late at night, opt for something light, like a piece of fruit or a small handful of nuts.
7. Balance indulgence with moderation
A cruise is a time to relax and enjoy yourself, so don’t stress over every bite. Instead, aim for balance:
- Follow the 80/20 Rule: Eat healthily 80% of the time and allow yourself to indulge for the remaining 20%. This way, you can enjoy your vacation without feeling deprived.
- Savor Treats: When indulging, choose foods you truly love and eat them slowly to fully enjoy the experience.
- Listen to Your Body: Pay attention to hunger and fullness cues. Stop eating when you’re satisfied, not stuffed.

Cruising doesn’t have to derail your healthy habits. With a bit of mindfulness and planning, you can enjoy the culinary delights of the high seas without sacrificing your health goals. By focusing on balance, making thoughtful choices, and staying active, you’ll return from your trip feeling refreshed and energized.
Pro tip: One of my standard practices after returning from a cruise, or any over-indulgent vacation, is to do a 5-day Prolon Fasting Mimicking Diet to reset my metabolism and restart a healthy diet.
Which Cruise Lines Serve the Healthiest Foods? A Guide for Wellness-Focused Travelers
Now that you know how to eat healthy on a cruise, how do you choose a cruise that serves food to help you meet your goals? From farm-to-table ingredients to plant-based menus, these cruise lines are setting the standard for healthy eating at sea.
1. Celebrity Cruises is a trailblazer when it comes to healthy dining. Their “Clean Cuisine” initiative focuses on fresh, sustainably sourced ingredients and innovative dishes designed with health in mind. Exclusive to AquaClass guests, Blu specializes in lighter, Mediterranean-inspired dishes. Think grilled fish, quinoa salads, and fresh vegetable medleys. Eden Restaurant is a multisensory dining experience with a menu that includes fresh seafood, vibrant salads, and plant-forward options. Located near the fitness center, the Spa cafe offers smoothies, cold-pressed juices, and nutrient-dense snacks like chia seed pudding and energy balls.
2. Known for its exceptional culinary offerings, Oceania Cruises ensures that health-conscious travelers have plenty of options. Greenhouse Spa Cuisine is featured on menus across their fleet, these dishes focus on lean proteins, whole grains, and fresh vegetables. Oceania offers an extensive plant-based menu created in collaboration with renowned wellness experts. Available in their grand dining room, Canyon Ranch Spa Cuisine features dishes emphasize clean eating with items like roasted vegetables, grilled salmon, and whole-grain salads.
3. Viking Ocean Cruises combines cultural exploration with a focus on wellness, including its food offerings. The main restaurant offers a variety of dishes with local ingredients, emphasizing balance and simplicity. Look for options like grilled fish, roasted vegetables, and soups made from scratch. World Cafe features a selection of lighter fare, including fresh sushi, salads, and soups. At the onboard tea lounges, enjoy herbal blends designed to complement a healthy lifestyle.
4. Holland America Line caters to health-conscious travelers with its “Healthy Choice” menu options and collaborations with leading culinary experts. Greenhouse spa cuisine can be found in main dining rooms, these dishes focus on fresh ingredients and lower-calorie options. Holland America offers a range of meat-free dishes, including flavorful curries, grain bowls, and roasted vegetable platters. Available near fitness centers, smoothie and juice bars serve up nutrient-packed beverages.
5. Princess Cruises combines indulgence with wellness through its “Dine My Way” program, allowing guests to customize meals according to their preferences. The Salty Dog Grill offers healthier options like grilled chicken sandwiches and fresh salads alongside more indulgent fare. Fresh juices and smoothies are available at select venues, made with fresh fruits and vegetables.
6. Royal Caribbean balances its reputation for indulgent dining with a growing array of healthy options. The Vitality Cafe, located near the spa, this cafe serves smoothies, protein shakes, and healthy snacks like granola and fruit cups. Solarium Bistro is a hidden gem offering lighter fare, including Mediterranean-inspired dishes like grilled vegetables and lean proteins. Many restaurants allow guests to request modifications, such as steamed vegetables or dressing on the side.
7. Regent Seven Seas Cruises combines luxury with a focus on health and wellness. Regent’s culinary team has introduced an extensive plant-based menu featuring dishes like mushroom risotto and jackfruit tacos. Menus feature clearly marked options for low-calorie meals, often inspired by global cuisines. Check out my prior story on our butler service on Regent!
8. This is one I particularly love. Seabourn has formed a partnership with wellness guru Dr. Andrew Weil has elevated its focus on healthy living. The cruise serves a Mindful Living Menu at all dining venues that emphasizes nutrient-rich foods like salmon, avocado, and leafy greens. Freshly squeezed juices and smoothies are available daily.
From plant-based menus to fresh, local ingredients, these cruise lines are redefining healthy eating at sea. Whether you’re a fitness enthusiast, a foodie looking to balance indulgence with wellness, or someone managing dietary restrictions, there’s a cruise line that caters to your needs. By choosing a line that prioritizes healthy dining, you can enjoy a luxurious vacation while staying on track with your health goals.