Sky-High Nutrition: What Experts Recommend Eating on Flights

Flying can be exciting, whether it’s for business or leisure, but long hours in the air can take a toll on your body. Air travel affects hydration, digestion, and even energy levels, so what you eat before and during your flight matters more than many realize. Nutritionists emphasize that making mindful food choices can help passengers feel better, stay alert, and avoid the fatigue often associated with air travel.

One of the most consistent recommendations from experts is to prioritize hydration. Airplane cabins are notoriously dry, often with humidity levels below 20%, which can lead to dehydration. Drinking plenty of water is essential, but nutritionists also suggest incorporating water-rich fruits and vegetables, like cucumber slices, oranges, and grapes, into your in-flight snacks. These not only provide hydration but also natural sugars and nutrients that help maintain energy.

Protein is another key element for maintaining your body's stability while in the air. Lean sources such as grilled chicken, turkey, or plant-based options like chickpeas and lentils can provide lasting energy and prevent the blood sugar spikes that can occur with carb-heavy snacks. Nutritionists also recommend nuts and seeds as convenient on-the-go sources of protein and healthy fats that don’t spoil easily. Almonds, walnuts, and pumpkin seeds are favorites for flights.

For sustained energy, complex carbohydrates are preferred over refined options. Whole-grain sandwiches, brown rice salads, and oatmeal provide fiber and a slow-release source of glucose, which helps passengers avoid the afternoon slump that often accompanies long-haul flights. Avoiding too much sugar and processed snacks is a common tip; while tempting, these can worsen fatigue and leave you feeling bloated.

Snacks are an essential part of the travel food plan. Nutritionists recommend portable, non-perishable options, such as protein bars, fruit, or trail mix, which are easy to pack and consume without relying on airline food service. If you do plan to eat inflight meals, asking for lighter options and skipping fried or overly salty items can help reduce bloating and discomfort at high altitudes.

Timing your meals is also important. Eating smaller, balanced meals spaced throughout the flight helps maintain energy and prevents indigestion. Nutritionists often suggest consuming a small protein- and carb-rich snack every few hours rather than one large meal, which can sit heavily during air travel.

Finally, don’t forget about healthy fats. Avocado, olive oil-based dressings, and nut butters can help support satiety and nourish you throughout your journey. They also pair well with whole grains or vegetables to create balanced, easy-to-digest meals suitable for flight conditions.

Air travel doesn’t have to leave you drained or uncomfortable. By focusing on hydration, protein, complex carbs, and healthy fats, and by planning snacks strategically, passengers can maintain energy, alertness, and overall well-being throughout their journey. With these tips from nutritionists, you can make every flight a little more comfortable and a lot more nourishing.

Flight-Friendly Snack Ideas

1. Nuts and Seeds

   • Almonds, walnuts, cashews, pumpkin seeds
   • Packed with protein and healthy fats, easy to portion

2. Fresh Fruits

   • Grapes, apple slices, oranges, berries
   • Hydrating and naturally sweet, providing vitamins and fiber

3. Protein Bars or Energy Bites

   • Choose bars with minimal added sugar
   • Ideal for sustained energy during long flights

4. Veggie Sticks with Hummus

   • Carrot, cucumber, or bell pepper sticks
   • Pair with a small hummus cup for protein and fiber

5. Whole-Grain Sandwiches or Wraps

   • Lean protein, such as turkey or grilled vegetables
   • Keeps hunger at bay without feeling heavy

6. Trail Mix (DIY or Pre-Packaged)

   • Combine nuts, seeds, and a few dried fruits
   • Offers protein, fiber, and a little natural sugar for energy

7. Cheese Cubes or String Cheese

   • Good source of protein and healthy fat
   • Easy to pack in a small container

8. Overnight Oats or Oatmeal Cups

   • Made with milk or plant-based alternatives, with fruit or nuts
   • Great for morning flights and sustained energy

9. Dark Chocolate (in moderation)

   • Provides antioxidants and a small energy boost
   • Pairs well with nuts or fruit for a balanced snack

10. Hydrating Extras

    • Coconut water, herbal teas, or water-rich fruits like watermelon
    • Helps counteract cabin dehydration

These snacks are easy to carry through security, don’t spoil quickly, and keep you nourished and energized throughout your flight!