Snacks on a Plane!!!


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Enough is enough, I have had it with these mother*#!@ing snacks on this mother*#!@ing plane.

The least stylish thing you can do is arrive at your destination bloated and with an upset system. In general I avoid eating the plane food even when I’m in the front of the plane and there is an ice cream sundae cart. Plane food has gotten much better but it is still loaded with salt and mostly void of any nutritional value. Not to freak you out too much, but I’m pretty sure the eggs they serve are made from a powder – not actually eggs. When I’m flying 5 hours or less, I’m a bit more casual about my snacks, when I’m on a 5+ hour flight, I get very picky, and when it’s an overnight flight, I’m downright obsessive.

Here are some things to keep in mind when deciding what to eat while flying:

  1. Your body retains more salt which leads to bloating and swelling (like swollen fingers). Avoiding salty snacks like potato chips and salted nuts as well as drinking lots of water will help lessen the effects of the extra salt in your body.
  2. When you fly you are exposed to cosmic radiation (very sci-fi, I know). Radiation can lead to free radicals in your body. You may want to consider eating foods high in antioxidants to combat the effects free radicals (see list below for some of these foods). Here and here are good articles on radiation you are exposed to while flying.
  3. While I do enjoy a glass of wine at the airport – keep in mind that the level of humidity on the plane is 10%-20% compared to the average typical humidity of 30%-65%. Because caffeine and alcohol have a diuretic effect, it’s best to limit consumption to avoid dehydration (and dry mouth). I tend to be very sensitive to this, it’s almost like the minute the plane takes off I shrivel into a prune so I drink a lot (and I mean a lot) of water.
  4. You are stuck with your neighbors while flying, so packing a snack that may have a strong smell such as tuna fish or eggs might not be your smartest idea.
  5. Give yourself a treat. Travel is stressful and often uncomfortable so be gentle with yourself. I mean, m&m’s are on every diet, right?


Here is what I do:

Overnight flights: dinner at the airport, skip the dinner on the plane and tuck into my M&M’s. Try to drink 1 liter of water before going to sleep. Breakfast is an apple I always have in my bag while traveling and maybe a protein bar I have packed as well. I’ll drink some coffee on the plane and try to drink another liter of water between waking and the first bathroom I come across in the airport.

Long day flights: Get a salad at the airport, pack an apple and a small bag of popcorn. 1-2 liters of water.

Layovers in airports with crappy food: Starbucks is my go to. They always have some fruit or yogurt or protein boxes that I get to go with my coffee or tea.

Early morning flight: Coffee in the airport followed by lots of water and an apple + protein bar for breakfast.

11 Foods High in Antioxidants:

  1. Purple, Red and Blue Grapes
  2. Blueberries
  3. Goji Berries
  4. Strawberries
  5. Raspberries
  6. Nuts
  7. Dark Green Veggies
  8. Sweet Potatoes
  9. Green Tea
  10. Fish
  11. Pomegranate Seeds



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