Foods with the yellow fork next to them give you lots of stamina while the foods with the red fork gives you lots of health. White fork foods give you a balance between stamina and health.

Wet and Cold debuffs lower your stamina regen ALOT. So travel during the day, and use a campfire to dry off.

As for sailing:
Raft = Trash, only use for small river crossings about 100-200m wide.
Karve = Fishing / Scout boat. The karve is the most MANEUVERABLE boat in the game because it has a fast turning speed. This makes it great for serpent hunting.
Longboat = Voyage from continent to continent. Super fast with fair winds. In foul winds, switch to paddle until winds pick up. However, the long boat is very hard to maneuver.

P.S.
Please ask questions and check the wiki so you can get to know the game more. Don't just rage post. Have a positive attitude and touch some grass once and awhile. :)