Smart choices - before and on the flight - can make or break the comfort level of your whole travel experience.
Airline travel always conjures up an aura of glamour and luxury and thankfully isn't just for the rich and famous anymore. But until you can afford a business or first class ticket, the food will remain as tempting as a bee sting on your nose. Drawing up a strategy is key and knowing how your body works mid-air can give you just the advantage you need.
Booking
- Most airlines allow you to pre-order a meal, making it a higher possibility that you might actually enjoy your on-board dining experience.Since your body's natural rhythm gets disrupted with travel, it tends to result in gastrointestinal upsets like diarrhoea, constipation and indigestion so order a vegetarian or fish meal because it's easier to digest.
- Also ask your doctor for a digestive enzyme and some probiotic supplements, which you can take a couple of weeks before your flight and increase your vitamin C intake about three days before you take-off so you don't catch any bugs from sick passengers.
Check-in
- On the day of your flight stay hydrated throughout by drinking copious amounts of water.
- Before you leave for the airport make sure that you have a small meal to keep you fuelled during the whole baggage and check-in drama. Stay way from sweets, foods with a high cream and cheese content or anything stodgy like fast food because sitting stationary for hours slows down digestion.
- Instead eat foods that contain the amino acid, trytophan, like cottage cheese, milk, turkey, tofu, soybeans, chicken and eggs because it will help balance your mood since it's responsible for creating the neurotransmitter serotonin.
- If you're taking a morning flight, choose a breakfast of oats, wholegrain toast and unsweetened jam or some yoghurt and fruit. If you're taking a red eye, avoid tyramine-rich foods like sauerkraut, chocolate, potatoes and sausage because they stimulate the chemicals responsible for brain activity.
- Even if you aren't hungry have something light like soup, salad, a handful of nuts or seeds before you travel to keep your blood sugar levels balanced.
In-flight
- Before you celebrate with a Bloody Mary remember that a drink on board is equivalent to three on the ground so skip alcohol completely if you can. Being a diuretic it will dehydrate you and dry out your membranes leaving you more susceptible to infections. If you can't resist a cocktail remember to chase it with a glass of water so your body won't feel the effects.
- Try to maintain a similar meal pattern as on the ground depending on the time that you are flying. Stay light and indulge in only the fruit, crackers and cheese if the meal is being served at an odd hour.
- Coffee is also a diuretic so stick to fresh fruit juice diluted with a bit of water and herbal tea. Pack a few bags of chamomile and peppermint tea as the former will help relax you and sink into a restful sleep while the latter enhances digestion.
- Drink a glass of water every hour and have a walk around after your meal to give your digestion system a hand, and stimulate your lymphatic system.
Pack a Picnic...and Fly!
If you're still fussy about airline food here are some portable options.
- Carrot/apple/banana muffins (preferably made with wholemeal flour)
- Date and walnut cake
- Oatcakes or rice cakes
- Flapjacks with nuts or dried fruit
- Some nuts and seeds
- Apple/banana/grapes
- Dried fruits: prunes, mango and raisins
Important: Respect other cultures and religions on board and don't pack anything that could be offensive or too messy.
The copyright of the article Eating Healthy During Air Travel in Nutrition is owned by Beverley Ann. Permission to republish Eating Healthy During Air Travel in print or online must be granted by the author in writing.
