It’s not unusual for people to try to follow the “perfect” diet, only to find themselves craving their favorite indulgences, like ice cream, and eventually overdoing it.
I saw this often on the yachts. Guests would insist they were sticking to a perfect diet, but they’d inevitably break and indulge in something like a bowl of ice cream.
But here’s the thing: science shows that restricting foods we love—like chocolate—only increases our cravings.
A 2012 study found that depriving ourselves of treats can make us want them even more, leading to overindulgence when we finally allow ourselves a bite.
Instead of cutting out your favorite foods completely, try combining them with healthier options.
For example, I’d serve ice cream with chopped tropical fruits, berries, toasted nuts, and 85% dark chocolate.
This way, you get the satisfaction of your treat but also the added benefit of vitamins, fiber, and healthy fats.
You’ll end up eating less of it and feel more satisfied.
Snack Smart, Not Hard
When I worked as a chef, I was constantly on the go, preparing meals for others.
Ironically, I often skipped sitting down to eat a proper meal myself.
By the afternoon, I’d find myself in the snack cupboard, reaching for crisps, biscuits, and sweets.
But here’s the thing: snacking isn’t the problem—it’s what you choose to snack on.
I co-authored a study published in the European Journal of Nutrition in 2023, which showed that it’s not snacking itself that’s problematic, but rather the quality of the snack.
Healthy snacks, like mixed nuts, seeds, or fresh fruit, can keep you energized and prevent you from overeating later.
To make things easier, keep healthy snacks visible and within reach.
I like to stock my kitchen with hummus and veggie dips, which provide a satisfying crunch and long-lasting energy.
Don’t Let Healthy Eating Feel Like a Punishment
I’ve seen it firsthand: guests arriving with long lists of foods they couldn’t eat—often for no reason other than they thought it was the “healthier” choice.
As a result, meals could feel dull and uninspiring.
But healthy eating should never feel like deprivation.
In fact, the more delicious and flavorful your meals are, the more likely you are to stick with them.
Rather than following a restrictive list of foods, focus on variety.
Add fresh herbs, toasted nuts, creamy avocado, or crumbly feta to your meals to boost flavor.
And don’t forget about dressings!
A good dressing can transform a simple salad or roasted veggies into something exciting and full of flavor.
You don’t need to buy a pre-made dressing—just mix three parts oil (like extra virgin olive oil) with one part acid (like lemon juice or balsamic vinegar), add some mustard or spices, and finish with a pinch of salt and pepper.
Plus, the fats in the oil help your body absorb more nutrients, like vitamins A, E, K, and carotenoids, as shown in a 2017 study in the American Journal of Clinical Nutrition.
Don’t Skip Breakfast
Many of my yacht guests skipped breakfast, thinking it would help them lose weight.
While some research suggests that intermittent fasting may help with weight loss, skipping breakfast regularly can leave you short on essential nutrients like fiber, calcium, and iron.
Surveys in the UK, US, Australia, and Mexico have shown that people who skip breakfast often end up with lower levels of these nutrients compared to those who eat a balanced morning meal.
A healthy breakfast, rich in protein and fiber, sets the tone for the rest of your day.
Try something like eggs on wholegrain toast or Greek yogurt topped with mixed nuts, seeds, and fruit.
If you’re short on time, prepare overnight oats the night before or make a quick smoothie in the morning—something I often did when things were busy on the yacht.
Cook More Than You Need
One of the best tips I learned from my time as a yacht chef was to cook more than you think you need.
It can be hard to judge how much food to prepare, especially when you have a variety of people with different tastes and appetites.
But cooking extra meals isn’t a bad thing—it’s an easy way to improve your diet and save time.
For example, if you make extra peas at dinner, you can use them in a salad the next day or toss them into a pasta sauce or stew.
Leftovers aren’t just convenient; they also help reduce food waste and save money.
Plus, planning ahead increases the chances that you’ll eat more vegetables.
A 2007 study in Public Health Nutrition found that people who prepared meals in advance were almost twice as likely to eat two or more servings of vegetables each day.
Top Tip: Boost Your Fiber
Many of us aren’t getting enough fiber in our diets. In the UK, nearly 93% of people aren’t eating enough fiber, which is important for supporting gut health and controlling blood sugar levels.
A simple way to get more fiber is to swap a very ripe banana for one that’s less ripe.
A less ripe banana has nearly three times as much fiber—about 5g per 100g compared to 1.9g per 100g in a very ripe banana.
Making small changes like this can help boost your fiber intake and improve your overall health.
Healthy eating doesn’t have to be complicated or feel like a chore.
With a little planning and a focus on balance, you can make lasting changes that support your well-being.
Whether it’s adding a few healthier toppings to your treats, snacking smartly, or cooking extra meals for later, the key is consistency over time.
By thinking ahead and making small, practical changes, you can build habits that last a lifetime.
