Do you have to gain weight when you travel? That was my main concern when I learned that our family was taking an Alaskan cruise. I was thrilled with the idea of a cruise but worried that I might have extra weight to deal with when I returned. I knew I needed a plan, especially when I heard that our main dining time was 8 p.m. for a five-course dinner (10 p.m. Wisconsin time).

I’ve always recommended having a plan — any plan should work better for healthy eating than no plan.
“The reason you go on a cruise is for the food. ... Weight gain is inevitable” was the advice I was trying to avoid.

With planning in mind, I looked online for healthy eating tips when cruising and made a list of my own.

Stay on your normal eating schedule as much as possible.

Eat three meals a day and limit snacks.

Stay active. Take advantage of the fitness classes offered.

Avoid eating until you’re uncomfortable or stuffed.

Fill up on fruits and vegetables. The chefs already have prepared them for you.

Eat fish. It doesn’t cost more on a cruise.

Look for items on the menu that are identified as healthy (such as Spa Cuisine).

Here’s how the healthy eating plan went. Eating on a schedule of every four to six hours worked fairly well. We did need a couple of snacks the first few days when we were hungry at our usual mealtimes. The two-hour time difference was not in our favor. We tried to minimize the snack portions by sharing packaged snacks or having a serving of fruit.

Physical activity was always available. We could walk up to the Lido Deck (nine flights) for meals, or at least down them afterward. The deck on the third level was available for walking outdoors and marked for laps. We took a couple walks for one to two miles. The ports had many options for hiking and walking to see the sights. We enjoyed a bike tour that took us 10 miles around the Mendenhall Glacier. The kids enjoyed the pool for swimming.

The nighttime main meals offered options of fruits, soups, grilled meats, steamed vegetables, pasta and potatoes without heavy sauces. The courses were beautiful, yet small and tasty, including desserts. We ate each of these wonderful courses and left the table satisfied but not stuffed. Not all of the choices were healthy, but all of the portions were moderate.

I’d like to think that my healthy eating focus didn’t interfere with the joy of being on a cruise. I’m glad I had a flexible plan that could be modified as we learned more about the meal options. If you’re heading on a cruise, try these tips and develop your own plan to avoid the weight gain.

Cold blueberry soup was one of my favorite Spa Cuisine recipes. It was served as an appetizer in a small cup. We’ve made it since we returned home, and it also works as a fruit topping on waffles or pancakes or as a dessert.

The following recipe was created by famed Swedish chef Marcus Samuelsson, executive chef and co-owner of Aquavit, New York City.

Blueberry Mango Soup

6 cups fresh or 4 cups frozen blueberries

1/2 cup sugar

1-1/2 tablespoons lemon juice (1 lemon squeezed)

1 teaspoon ground cardamom

3/4 cup mango puree

1 cup honey wine or ice wine (or apple juice for non-alcoholic version)

In a saucepan, combine blueberries, sugar, lemon juice and cardamom. Over medium-high heat, bring mixture to a boil. Cook and stir until sugar dissolves, about 7 minutes. Slightly cool blueberry mixture and transfer to a blender container. Puree.

In a bowl, combine blueberry puree with mango puree and wine. If a smoother texture is desired, strain mixtures through a fine sieve. Cool well.

To serve, ladle soup into shallow soup bowls or dessert dishes. Garnish with fresh blueberries, thin melon and/or mango slices and lemon zest curls, if desired.

Makes 8 servings.

Nutrition information per serving: 144 calories, 0.5 grams fat, 8 milligrams sodium, 162 milligrams potassium, 32 grams carbohydrate, 3 grams fiber.

Nancy Ernst is a registered dietitian at Gundersen Lutheran Medical Center. The 500 Club is a healthy-eating program coordinated by dietitians.

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