What Should I Eat When Flying?
Greetings from the sky! I just returned from a two-week engagement in Melbourne and experienced firsthand the challenges of maintaining good nutrition while flying. As a nutritionist and a frequent traveler, I understand how essential it is to stay nourished and hydrated during flights. Here are some tips for what to eat when flying, tailored to the length of your journey.
Long-Distance Flights (10+ hours)
Damage Limitation is the name of the game here in my opinion. If you’re stuck in a flying metal tube for 10+ hours bored out of your mind you’re likely to get a little snacky, and the options available won’t be great. My general advice for longer flights is to try and not let things go completely off the rails. Sure, you can eat the tray of lukewarm, semi-identifiable stuff that they tell you is chicken without ruining all of your health related plans and goals (you’ve likely got no other option!). But use the following tips to minimise negative impact.
Hydrate, Hydrate, Hydrate Long flights can be incredibly dehydrating. The humidity level inside an airplane cabin typically ranges from 10% to 20%. In contrast, normal indoor humidity levels, such as those found in homes or offices, generally range between 30% and 50%. This can cause your body to lose more water than usual. Start hydrating well before your flight (2 hours+) and continue sipping water throughout.
Avoid Sugary and Salty Snacks While the in-flight snack options can be tempting, they are often high in sugar and salt. These can cause energy crashes and increase your thirst. Opt for often available healthier snacks such as:
Fresh fruit (apples, oranges, and grapes are convenient and easy to pack)
Vegetables with hummus
Dark chocolate for a little treat without the sugar spike
Managing Jet Lag Through Nutrition Jet lag can significantly impact your energy levels and overall well-being. To help mitigate its effects, consider the timing and type of meals you consume:
Sync with Destination Time: Start adjusting your meal times to match your destination’s time zone a day or two before your flight.
Light Meals: During the flight, eat lighter meals that are easy to digest and less likely to throw your body clock further out of sync. Heavy meals can make you feel sluggish and exacerbate jet lag.
Alcohol Consumption While Flying While it might be tempting to enjoy a glass of wine or a beer, it’s best to limit your alcohol intake on long flights. Alcohol can contribute to dehydration and disrupt your sleep patterns, making jet lag worse. If you do choose to drink, do so in moderation and balance it with plenty of water. (Sorry to be the bearer of bad news here! But this one really matters)
Middle-Distance Flights (4-10 hours)
A less formidable challenge but still not one to be trifled with. Here a little bit of preparation can go a long way. I recommend the following
Plan a large, healthy meal before and after the flight This will help keep you satiated during the a large portion of the flight. When the hunger starts to kick in around hour 4 or 5 you can opt for lighter choices to keep your hunger at bay, confident in the knowledge you’ve got something good waiting for you at the other end.
Focus on Light, Digestible Foods For medium-length flights, you want to eat foods that are easy on your digestive system. If you can, avoid heavy, greasy meals that can make you feel sluggish and uncomfortable.
Pack Portable Snacks Having healthy snacks on hand can help you avoid unhealthy in-flight options. Consider:
Dried fruit and nuts (without added sugars)
Protein bars (look for ones with minimal ingredients and no added sugars)
Whole grain crackers with cheese or a nut butter
Short-Distance Flights (<4 hours)
For those of us who frequent the sky this should be child’s play. Follow these tips and short duration flights need not have any negative impact of your health and fitness goals.
Eat Before You Fly For shorter flights, it’s often best to eat a nutritious meal before boarding. This way, you can avoid the often limited and unhealthy food options available on the plane. Aim for a balanced meal that includes protein, healthy fats, and complex carbohydrates. This is most likely to keep you satiated for the duration of the journey.
Bring a Small Snack Even on short flights, it’s good to have a small, healthy snack just in case. Some easy options include:
A piece of whole fruit like an apple or a banana
A small bag of mixed nuts
An oat bar with low sugar content
Stay Hydrated Even if the flight is short, staying hydrated is essential. Drink water before, during, and after your flight to ensure you arrive feeling your best.
By following these guidelines, you can ensure that your nutritional needs are met, no matter the length of your flight. Safe travels and happy eating!