Whether traveling a long distance or a quick commute, flying can disrupt your usual eating patterns. We tapped Hannah Thompson, RDN, LD, clinical dietitian, Parkview Hospital Randallia, to put us on the right path for staying healthy on days we have a flight.
What foods and drinks should people avoid on flights?
Due to low humidity levels inside the aircraft, many people find that they feel dehydrated after flying. To prevent this, it may be worth avoiding foods that further the risk of dehydration.
Salty snacks such as potato chips and pretzels are examples of foods that may exacerbate dehydration, especially if you are not drinking enough fluids. Be sure to drink plenty of water, decaffeinated coffee or tea, or 100% fruit and vegetable juices before, during and after your flight.
Some people find that they experience more gas during flights due to changes in pressure in the cabin at high altitudes. To alleviate this, avoid foods that make you feel bloated and gassy, such as cruciferous vegetables like broccoli and cabbage, carbonated beverages or any other foods that cause indigestion when you’re on land.
Flying can be stressful, and it may be tempting to skip meals to ensure you don’t eat the “wrong” thing or because the food options are limited and expensive. However, going for long periods without eating can increase fatigue and make it more difficult to recover after a long flight.
What should we eat instead?
If able, pack your own plane-friendly snacks. This will save you money and help you to choose foods that make you feel your best. Try to include a source of protein or fat (or both) to help you stay fuller for longer. Some examples include vegetables and hummus or guacamole, fresh fruit and yogurt, mixed nuts and string cheese, or a sandwich or wrap.
Choosing foods with high water content can also help you to stay hydrated. Oranges, apples, cucumber, bell peppers and watermelon may be great snack options to munch on.
What's your go-to plane food?
As a dietitian, I love making bento-style snack boxes to provide lots of variety in nutrients, textures and flavors. Berries or pear slices, cheese and crackers, trail mix or mixed nuts, and sandwiches with jelly and allergy-friendly nut butters (like SunButter® or granola butter) often find their way to my carry-on bento box. I also always have my reusable water bottle with me so that I can stay hydrated while traveling.
For more articles like this, visit the Nutrition & Recipes section on our blog, The Parkview Dashboard.
