Let’s face it. Airline food often tastes like it was made during a fuel crisis by someone holding a grudge. And airport terminals? Basically shopping malls with more delays and less oxygen. It’s no wonder we step off a plane feeling puffy, dry, confused, and vaguely resentful of the quinoa wrap we panic-bought at Gate 34.
But here’s the good news: you don’t have to eat like an airsick toddler when you travel. With a little prep and a dash of awareness, you can land feeling energised, clearheaded and maybe even a little smug.
Step 1: Be a Preflight Pro
Start before the boarding gate. Your last meal on the ground matters a lot. Choose something hydrating, anti-inflammatory, and gentle on the gut.
Go for: Grilled salmon or tofu with greens and sweet potato Brown rice bowl with lean protein, olive oil, and lemon Big leafy salad with avocado, seeds, and a drizzle of tahini
Avoid: Salty fast food (bloats you up like a party balloon) Boozy airport cocktails (yes, even the cheeky prosecco before takeoff) Anything beige and breadcrumbed
And drink water. Like, lots. Aim for a litre before takeoff. You’ll thank me at 36,000 feet when your skin doesn’t feel like it belongs to a fossil.
Step 2: Pack Snacks Like a Legend
You know who eats best on a flight? The ones who pack like their stomach is smarter than the inflight menu.
In your bag (TSA friendly, promise): Raw nuts and seeds dried fruit (unsweetened), oatcakes with nut butter sachets, dark chocolate (because you’re still human), herbal tea bags (ask for hot water onboard and pretend you’re in a spa).
Bonus: bring electrolyte tablets to jazz up that bottled water and keep your hydration game elite.
Step 3: Time Your Meals Like a Jet Lag Ninja
When you’re flying, timing is everything. Eating too much at the wrong time can throw your digestion, energy and sleep completely out of sync.
Here’s a simple guide:
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First hour in the air: Sip water, no food yet. Let your body settle and hydrate.
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Mid-flight (if hungry): Opt for a light snack—think oatcakes, a handful of nuts, or a small piece of fruit.
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Avoid: Anything heavy, fried, overly salty, or loaded with sugar. Your digestive system is slowed at altitude, so keep it easy.
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Final hour before landing: Drink water, ideally with electrolytes. Have a herbal tea or a small protein snack like boiled eggs, a protein bar or some hummus with crackers.
Avoid caffeine and alcohol mid- to late-flight, especially if you’re flying overnight. They mess with sleep quality and dehydrate you faster than you can say “cabin pressure”.
Eating on your destination’s time zone before you land can help your body clock adjust faster. Skip that 3am tray of rubbery pasta and instead sip herbal tea, stretch, and visualise your first proper meal after landing.
If you’re flying long haul: fast for a portion of the flight (your gut will thank you), sip water steadily, and eat a healthy, protein rich meal on arrival.
Step 4: Arrival Fuel
When you land, resist the urge to eat like a hungover raccoon. You’re not. You’re a high functioning traveller. Choose foods that bring you back to life:
Ideal postflight meal: Grilled protein (chicken, tofu, fish), steamed veg or colourful salad, fermented foods (yogurt, kimchi, sauerkraut), fresh fruit for hydration (think melon, orange, pineapple).
Hydrate like you’re prepping for a sweat lodge. Then move: walk, stretch, or hit a hotel gym for 20 minutes. It shakes off the flight like magic.
Nathan’s Jet Set Food Survival Kit
In my carry-on:
Steel water bottle
Bag of trail mix with goji berries, cashews, almonds
One emergency protein bar (low sugar, real ingredients)
Organic green tea bags
Coconut oil lip balm (for the lips AND a dab in the coffee)
Airport Buy List (if you forget to prep):
Water rich fruits (apple, orange, grapes)
Veggie snack pots or hummus tubs
Sushi (the clean, low sodium kind)
Plain porridge pots (just add hot water)
You’re flying in a multi-million dollar high performing machine so let’s treat your body the same as this. Flying doesn’t have to mean inflamed guts, dry lips, and a suitcase full of regret. Treat your body like it’s still on ground level and give it the fuel to stay sharp, clear and calm at altitude.
Bon voyage, hydrated legends.
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Main photo credit: Mick Haupt, Unsplash