April 23, 2025
Learn what to eat before a flight to maintain energy, avoid fatigue and discomfort. Proper nutrition for a comfortable trip and health.
Traveling is not only about exciting adventures, new discoveries, and meeting different cultures, but also a serious test for the body. Often, before long flights, we focus on packing, documents, and other concerns, forgetting how important it is to eat properly before the flight. The secret to a successful trip lies not only in preparation but also in ensuring your comfort and health at all stages of the journey. In this article, we will tell you what to eat before your flight to feel great and enjoy your trip.
The Importance of Proper Nutrition Before a Flight
Flying is stressful for the body. Changing time zones, dry air on the plane, limited activity, and special conditions require a special approach to food choices. Improper nutrition can lead to quick fatigue, headaches, digestive upset, or even sleep disturbances. To avoid these unpleasant consequences, it’s important to take care of your diet in advance and choose foods that will support your energy, improve well-being, and help you adapt to new conditions faster.
The Proper Combination of Carbohydrates, Proteins, and Fats
As in any other situation, for a complete diet before a flight, it’s important to properly combine carbohydrates, proteins, and fats. Each of these macronutrients plays a role in the body, and it’s essential to consider this when planning your meals.
Carbohydrates are the main source of energy for the body. Foods with slow-release carbohydrates, such as whole grains, potatoes, vegetables, and legumes, will help maintain energy levels for an extended period without causing sudden blood sugar spikes. This is particularly important to avoid feeling tired and sleepy in the middle of your journey.
Proteins play a key role in maintaining muscle mass and cell regeneration. They are essential for stabilizing blood sugar levels and preventing hunger at the most inconvenient times. Proteins from lean sources like chicken breast, fish, eggs, or cottage cheese will help you feel full and energetic.
Fats are necessary for the normal functioning of the hormonal system and vitamin absorption. Unsaturated fats found in avocados, nuts, and olive oil are beneficial for maintaining energy and overall well-being. It’s important to avoid fatty, fried, and heavy dishes that can cause a feeling of heaviness and discomfort in the stomach.
Foods to Include in Your Diet Before a Flight
To feel comfortable and avoid fatigue on the road, it’s important to choose the right foods. Some of them will help avoid discomfort and speed up the acclimatization process. Here are some ideal options.
Fruits and Vegetables
Fruits and vegetables are excellent sources of fiber, vitamins, and minerals that support the immune system and normalize digestion. Apples, pears, oranges, bananas, carrots, cucumbers, and tomatoes are foods that will help you feel бодрым and fresh throughout the flight. However, it’s worth avoiding foods that can cause bloating, such as cabbage, beans, and other legumes.
Whole Grains
Whole grain cereals, bread, and pasta are great sources of slow-release carbohydrates. They not only provide energy but also ensure a feeling of fullness for an extended period. Oatmeal, quinoa, buckwheat, and other whole grains will help you feel comfortable and avoid blood sugar spikes.
Dairy Products
Light dairy products like yogurts, cottage cheese, or kefir are rich in proteins and calcium. They support intestinal function and help absorb other nutrients. Choose products with minimal sugar and additives. It’s also worth noting that dairy products can be heavy for some people, especially if they have lactose intolerance.
Nuts and Seeds
Nuts and seeds are excellent sources of healthy fats, proteins, and minerals like magnesium and zinc. They will help you feel full and calm, providing a boost of energy for several hours. Almonds, walnuts, cashews, chia seeds, and flax seeds are particularly beneficial.
Lean Meat and Fish
If you prefer protein foods, choose lean meats and fish like chicken breast, turkey, tuna, or salmon. These foods provide essential proteins and omega-3 fatty acids that contribute to overall well-being. Fish, in particular, contains many healthy fats that help normalize metabolism and support the immune system.
Pure Water
Drinking water is one of the most important factors when preparing for a flight. In the dry air conditions of the plane, the body loses moisture, which can lead to dehydration. It’s important not only to drink water before and during the flight but also to avoid beverages that can contribute to dehydration, such as coffee and alcohol.
Foods high in sugar
While sugar can provide a quick energy boost, it can also lead to a sharp drop in blood sugar levels, causing fatigue and irritability. Avoid sugary drinks, candies, and pastries to prevent energy fluctuations during your flight.
Gas-producing foods
Foods that can cause bloating and gas, such as beans, cabbage, cauliflower, and some dairy products, can be uncomfortable. Avoid these to prevent discomfort during a long flight.
Alcohol and caffeine
Alcohol and caffeine can negatively impact hydration levels and sleep patterns. Both substances can cause dehydration and interfere with quality rest during the flight. It’s best to limit or avoid these beverages before traveling.
Ideal meal before flying
To avoid hunger and maintain energy levels, it’s best to eat a balanced meal 2-3 hours before your flight. For example, you could have a bowl of oatmeal with berries and nuts, chicken breast with mashed potatoes, or a quinoa salad with avocado and tuna. It’s important that the food is light yet nutritious and filling.
Additionally, remember to drink water before your flight to prepare your body for the dry air on the plane. Save heavy and greasy meals for later, and have a light snack a couple of hours before boarding to maintain stable blood sugar levels.
Conclusion
Proper nutrition before flying is key to feeling well and being comfortable on your journey. Balancing carbohydrates, proteins, and fats, choosing light and healthy foods, and avoiding heavy, greasy, and sugary foods will help you feel better, adapt to changing conditions, and enjoy your trip from the very beginning.