Foods to eat and avoid when flying

1. What should I eat before boarding a plane?

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1. What should I eat before boarding a plane?
2. What should you eat on the plane?
3. What to eat after the flight?

At altitudes of 10,000-12,000m, the air pressure is much lower than at sea level. As the pressure drops, gases begin to expand, which is why your stomach feels upset when you fly. Additionally, being in a confined space with many other people can make your immune system vulnerable.

According to the Aerospace Medical Association, our bodies can expand by up to 25% while flying. So it is best to choose light, easy-to-eat meals before boarding a plane, especially if you are traveling long distances. Avoid foods high in sugar, moderate protein intake and foods high in slow-burning complex carbohydrates before the flight.

Expert Nmami Agarwal recommends eating fruit before you head to the airport. A banana is a good pre-flight option. This fruit is high in potassium, which helps regulate blood pressure and eases muscle cramps you may experience during flight.

Những thực phẩm nên ăn và nên tránh khi đi máy bay- Ảnh 1. — Before going to the airport, eat a portion of fruit combined with healthy protein.

If your flight is in the afternoon or evening, eat a small, balanced meal that will keep you feeling full, Agarwal notes. Healthy proteins like eggs or fish will work well. A salad with good fats like avocado and nuts also makes for a nutritious meal.

Avoid beans and spices as they can irritate the gut. Reduce your caffeine intake from coffee or carbonated drinks as they are difficult to digest and can keep you awake when you need to rest.

2. What should you eat on the plane?

The most important thing when flying is to stay hydrated, both before and after your flight. Carrying a small water bottle is the easiest way to stay hydrated throughout your trip.

Add a few slices of lemon, cucumber, green apple or mint to your water to make it your own. This will not only ensure hydration but also provide you with essential antioxidants.

Bringing food and snacks on board is ideal as most airline food is high in preservatives and salt. Nutritionists advise against overeating on long-haul flights.

Những thực phẩm nên ăn và nên tránh khi đi máy bay- Ảnh 2. — Choose foods that replenish water and avoid foods that can easily dehydrate you when flying.

If you feel hungry and want to munch on something during the flight, bring some roasted and shelled nuts. If you want to eat food on the plane, choose foods that are hydrating and skip the bread, biscuits and cakes.

Salty snacks can dehydrate you, making you feel sick while flying. Agarwal warns that your perception of salty and sweet tastes drops by almost 30% during a flight, but drinking water can counteract this and help reactivate your taste buds.

3. What to eat after the flight?

Lack of sleep after a long flight can leave you feeling exhausted. Nutritionist Agarwal suggests some options to help your body recover. After the flight, you need to supplement foods rich in antioxidants, a cup of green tea or matcha will give you an energy boost that can last for 3-4 hours. Bananas and dark chocolate are also great post-flight snacks as they help reduce fatigue and relax muscles.

If you’re feeling uncomfortably bloated, a warm cup of ginger tea can help settle your digestion. Most nutritionists recommend eating plenty of antioxidant-rich fruits and vegetables to boost your immune system, such as berries and grapes. Protein is also ideal, so choose almond butter with crackers, cheese, yogurt, and nuts to keep your energy levels up.

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