Avoid unexpected health bumps by never boarding hungry.
Reviewed by Dietitian Lisa Valente, M.S., RD
Key Points
- Flying can take a toll on the body, but certain habits can help you stay healthy in the air.
- Fueling up before your flight helps support your mood and energy.
- Other tips include hydrating, getting some activity in and using the restroom.
When you fly the friendly skies, you probably know that certain habits (like drinking plenty of water and stretching your legs) can keep you traveling in better health and comfort. But if you ask dietitians and flight attendants, there’s more to healthy air travel than staying hydrated and limbered up. Another key practice? Staying full.
“My biggest recommendation is to stay adequately fueled throughout your travel day, starting before you even get on the plane,” says Meahgan Ormsby, M.S., RD. “Starting a flight underfueled can affect everything from your energy and concentration (the new book you brought) to your mood and patience (that baby crying three rows back). It can also make it harder to settle in and rest when what your body is actually asking for is food.”
Here’s why eating before you board may help you reach your cruising altitude—and beyond—in good health and good spirits.
It Keeps Hunger from Making Decisions for You
Airlines aren’t exactly famous for offering healthy in-flight foods. Aside from the stray fruit cup side or lettuce leaf on a sandwich, it’s hard to find much that’s not packaged and processed. When you board your flight hungry, you’re beholden to whatever comes down the aisle on the flight attendants’ cart—often low-nutrient items like chips, cookies or pretzels. Eating something nourishing beforehand gives you more control, allowing you to choose something you enjoy and that supports your health, says Bonnie Taub-Dix, M.A., RDN, CDN..
Even if you don’t get the chance to eat before arriving at your seat, packing your own food can be a smart strategy, too, says Ormsby: “Bringing food gives you something you know you like and allows you to respond to hunger when it shows up, rather than waiting until food happens to become available.”
Meanwhile, it ensures you have something to eat, period. “While the flight crew and airline always have the intention to serve you a prepared meal or drink and snack service, the weather may affect this,” points out Southwest flight attendant Taylor Stetka. If unexpected turbulence hits, you may not have access to any food at all.
It Supports Better Energy and Mood
“Travel days can be surprisingly demanding, even when you’re spending several hours sitting on a plane,” says Ormsby. (Ever gotten off a flight thinking, Why am I so exhausted?) Whether you need to be sharp for a post-touchdown work meeting or just want to focus on an in-flight book, eating before your flight supports better energy and concentration.
It could also lift your mood and keep you more comfortable in-flight. “I’d rather get on a plane comfortably satisfied than stuffed or starving,” says Taub-Dix. “A meal or snack that includes some protein, healthy fat and fiber can provide staying power without making you feel uncomfortable.” She and Ormsby both add that a full belly might also help you settle in and get some sleep on a flight.
It May Prevent Medical Incidents
“Half of the medical incidents I’ve dealt with onboard the aircraft have been due to a lack of nutrition and hydration prior to boarding,” says Southwest flight attendant Tatiana Laibinis. “In fact, most of these passengers have looked me in the eye and said ‘This has never happened to me’ after fainting on the aircraft.”
If you’re prone to blood sugar issues, anxiety or air sickness, nourishing yourself pre-flight could prevent an embarrassing (or potentially urgent) episode on board. This may be especially critical for people with diabetes who use insulin pumps. Some research shows that changes in ambient pressure can interfere with pumps’ release mechanism. Laibinis says in-flight blood sugar incidents can often be solved with a light snack of pretzels and orange juice, plus supplemental oxygen. But wouldn’t you rather not take the chance?
Other Healthy Tips for Flying
All sorts of habits can make air travel a healthier, more pleasant experience. Here are some tips to help you stay well on your journey.
- Hydrate. You may hear it all the time, but it’s still good advice. “Hydrate throughout the travel day, rather than waiting until you feel parched,” says Ormsby. She suggests bringing an empty reusable water bottle through security and filling it before boarding.
- Get your steps in at the airport. Consider the terminal your walking track! Walking before a flight improves circulation and could boost your mood.
- Incorporate movement into your flight. Sitting for hours can sap your energy and impede circulation. Try adding some small movements that won’t disturb other passengers. “My favorite trick to encourage blood flow is to spell out the ABCs with my feet at my seat,” says Stetka.
- Use the restroom before takeoff. “There’s no saying how long you may be parked on the tarmac prior to departure, especially when you are at a busy airport,” says Laibinis. Visiting the restroom before boarding circumvents bladder discomfort. Plus, holding in your urine could cause a urinary tract infection that could spoil any trip, Taub-Dix adds.
Our Expert Take
Boarding your flight hungry could land you with issues ranging from a bad mood to a medical event. Rather than taking a chance on whatever snacks you can get on board, try getting on the plane pleasantly full from a nourishing meal. “My recommendation is to eat enough before boarding to reach comfortable fullness, which is around a 7 on a 1-to-10 hunger/fullness scale, or pick up a meal in the airport and bring it onboard,” says Ormsby. “Then use packed snacks that combine carbs, protein and fat to keep yourself fueled throughout the flight.” Remember, the goal is to arrive feeling good and ready to enjoy whatever your destination holds.