Whether you’re flying for work or play, the goal is the same—arrive feeling calm, refreshed, and ready to go. However, flights can be draining, and nothing exacerbates this more than eating the wrong foods before or during your journey.
Airports are like giant food courts in disguise—rows of burger joints, pizza slices the size of your head, and sugary cocktails calling your name. Tempting? Absolutely. Balanced and nutritious? Not so much. But with a bit of planning, you can dodge the traps and keep your energy up for the journey ahead.
Be prepared and pack a few healthy snacks—nuts, fruit, mini cheeses, edamame beans – and that mountain of fries will tempt you far less. If you prefer to scope out the options at the airport, opt for something simple and fresh instead of a processed sugar crash waiting to happen. The trick? Decide before you’re starving and surrounded by sweets and fast food. Future you, smugly cruising through the terminal feeling alert and satisfied, will be glad you did!
Support your immune system by opting for colourful fresh fruit before take-off. Not only are dark fruits, such as berries, rich in beneficial antioxidants, but they’re also very hydrating, making them an ideal choice before a flight. To avoid an unpleasant in-flight sugar crash, always pair your fruit with a source of protein such as a yogurt or a handful of nuts. Protein is a blood sugar stabiliser, helping to keep you feeling energised, and natural yogurt has the bonus of supporting your natural gut bacteria and improving digestive function.
Fatty, processed meats and fried foods can be challenging to digest, contributing to indigestion and digestive discomfort. The pressurised airplane cabin further promotes gas and bloating, so it’s wise to steer clear of heavy cooked breakfasts if you’re about to board a flight. Yoghurt and fruit are a much lighter choice and will leave you feeling more comfortable throughout.
A sandwich is the easiest thing for most people to grab in the rush between security and the gate, but it doesn’t need to be a nutritional disaster. Try to opt for a source of lean protein (such as chicken, smoked salmon) or protein-rich vegetarian fillings (such as hummus or egg) with salad and choose wholemeal, seeded bread where possible. This will provide slow-release energy and keep you full till you land (meaning you’re less likely to be tempted by quick fix snacks on board).
Excessive salt intake can lead to bloating and contribute to dehydration. Try to avoid crisps, pretzels, or salted nuts and opt for lower salt alternatives instead.
At 35,000 feet, your digestion slows right down—so the last thing you want is a heavy three-course meal weighing you down. Skip the steak and chips or cheese-loaded pasta with two pints and opt for a lighter alternative instead. Think grilled chicken or fish with a side of colourful vegetables or a fresh salad. It’ll keep you comfortable in the air and help you land feeling a whole lot fresher.
Big, greasy comfort foods might sound tempting while waiting around at the airport, but your stomach will thank you for saving them until after you’ve touched down.
Something light and nutritious, such as soup or a salad, is ideal if you’re not feeling up to an entire meal but want to avoid the trap of crisps and sweets. Natural decaffeinated drinks, such as herbal teas and bottled water, are an excellent choice for staying hydrated.
Try to avoid carbonated drinks, as they can cause bloating and have a diuretic effect, which means you’ll likely need to get up and use the toilet frequently on the plane. It is also sensible to avoid alcoholic beverages when you’re due to fly. The circulating air in aircraft cabins is kept dry, which can lead to passengers becoming significantly dehydrated, potentially increasing intoxication and the risk of adverse effects. If a pre-flight coffee or G&T is a must for you, ensure you counteract the effect by consuming plenty of water.
Exercise might not be the first thing on your to-do list before a big trip, but it could make your journey a whole lot easier. A sweaty 30-minute run, spin class, or even a fast-paced swim the morning of your flight can work wonders. Why? Exercise floods your brain with feel-good chemicals that help alleviate stress and boost your mood—perfect if pre-travel nerves tend to creep in.
Even better, tiring yourself out makes it easier to nod off once you’re in the air. If you’re on a long-haul flight, catching just a couple of hours of sleep can seriously cut down on that groggy, jet-lagged feeling when you land. Think of it as hitting reset on your body clock before you even buckle your seatbelt.
So while everyone else is feeling stressed, tired and overly full, you’ll be the one boarding relaxed, recharged, and ready for take-off.
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