Flying long distances can be exhausting, and the combination of dry air, low humidity, and limited food options often leads to poor eating choices. But with a bit of preparation and smart decisions, you can stay nourished, comfortable, and energized throughout your journey.
Here’s how to eat healthy on long flights.
- Plan Ahead
Most airlines serve meals on long-haul flights, but options may be limited or less than nutritious. Whenever possible, check the in-flight menu in advance and request a special meal (such as vegetarian or low-sodium) that may be lighter and healthier. - Bring Your Own Food
Packing your own meals or snacks gives you full control over what you eat. Great in-flight food options include:
- Whole grain sandwiches or wraps
- Fresh fruit (apples, grapes, or clementines travel well)
- Sliced vegetables with hummus
- Hard-boiled eggs
- Trail mix or nuts (unsalted)
- Homemade protein balls
- Stay Hydrated
Cabin air is very dry, which can cause dehydration and fatigue. Drink water consistently throughout the flight. Avoid excess caffeine and alcohol, as both contribute to dehydration. - Skip the Sugary and Salty Snacks
Airplane snacks often include cookies, chips, and soda. These can spike your blood sugar and leave you feeling sluggish. Opt for healthier choices or skip the snack altogether if you’re not hungry. - Choose Balanced Meals
When airline meals are served, aim to eat a mix of protein, complex carbohydrates, and vegetables. Skip creamy dressings or overly processed desserts when possible. - Eat Lightly
Digesting heavy or greasy food at high altitude can be tough on your system. Lighter meals are easier to digest and can help you feel better upon landing. - Pack a Small Cooler Bag
If allowed, use a soft-sided cooler with an ice pack to keep yogurt, salads, or fresh meals cold. Check airline regulations before packing to ensure your food meets security guidelines. - Use a Refillable Water Bottle
Bring an empty water bottle through security and fill it at a water station before boarding. Staying hydrated helps combat jet lag and keeps digestion moving. - Time Your Meals
Try to eat according to your destination’s time zone to help reset your internal clock. This can help reduce jet lag and make adjusting to new meal times easier. - Avoid Overeating Out of Boredom
It’s easy to snack just because you’re bored or stuck in your seat. Listen to your hunger cues and eat only when you’re actually hungry.
Final Thoughts
Long flights don’t have to sabotage your healthy eating goals. With a little preparation and mindful choices, you can arrive at your destination feeling refreshed, nourished, and ready to explore.
