Staying Healthy When Travelling On A Plane

When it comes to flying, it’s all about being PREPARED! A plane provides so many avenues for temptation. Let’s face it you’re sitting in one very small, confined space for a minimum 2 hours, and you are most likely surrounded by people munching down on a packet of pringles or a warm toasted sandwich. You may try hard to ignore what everyone else is doing or eating, but after an hour or two it is hard not join in. Throw in the added boredom of flying and that is temptation enough to eat. And lets not forget that eating is sociable too. I get it. I’ve been in this position and I’ve given in too. All because I wasn’t prepared!


First things first!

You need to ensure all your foods are portable and invest in quality containers or jars. I do not want to be responsible for your handbag smelling like your lunch!

Avoid raw foods. Although I love raw food snacks, often these need to be kept in the fridge or freezer and therefore typically do not travel well.

Avoid liquids. Some airline companies are a little more strict than others so it is better safe than sorry. Ditch the dressing and hommus (sorry guys!).

Choose your foods wisely.Maybe leave the canned tuna at home this time. As a Nutritionist you’ll often find a can of tuna and a fork travelling around in my handbag on a daily basis. Although I’m all for snacking on tuna, you must also remember there is a time and place. Tuna is quite a smelly food and in such a confined space lets just say you may not be making many friends on this flight.


Ensure you have a nourishing and wholesome meal before you leave home so that you don’t enter the airport starving and find yourself heading for the nearest café! It may seem simple, but so many people are too busy getting ready, finishing off last minute jobs or simply too excited for their holiday and forget to eat.

Flying at Breakfast:

If you have an early flight, I don’t expect you to have a filling meal before you leave home. However I still expect you to eat breakfast! Everyone should know by now that this is by far the most important meal of the day.

I often find homemade bars or muffins ideal for early morning flights. These do not require refrigeration and are easily transportable. Compliment that with an apple and you are good to go!

Flying at Lunch or Dinner:

If you’re travelling around lunch or dinner time ensure you pack something that is wholesome and filling! I like to take a mason jar that is jam packed with hearty and filling roasted vegetables like sweet potato and proteins such as quinoa. My carryon salads also tend to be vegetarian as meat will not travel well unrefrigerated.

Snacks Snacks Snack!

Think nuts, think seeds, homemade cookies, blissballs, biscuits and bars. It’s better to have too many snacks than not enough! The last thing you want is to still be hungry and looking for something to fill that void. And in the unfortunate case that your flight is delayed, you don’t want to eat all of your plane food before you even get on the plane!

Stay Hydrated:

I cannot stress this enough. A plane flight can dehydrate you as much as an intense sweaty workout. Dehydration can lead to headaches, dizziness, dry skin, exaggerated jet lag and so much more, so it is important to keep up the fluids. Additionally, try to avoid diuretics such as coffee and soft drink that will cause an increased passing of urine. Remember you should be having approximately 8 cups of water each day.

Keep Yourself Entertained:

Make sure you have a great new book or magazine to read, some music to listen to or an inflight movie to watch. We are all guilty of doing it, but the last thing you want to find yourself doing is eating through boredom.

Don’t Forget To Stretch:

Keeping your body moving, your blood flowing and your muscles relaxed is important for healthy flying. You should make a conscious effort every half an hour for a quick stretch. It could be a few seated knee lifts, ankle circles or neck stretches. Even go for a walk down the isle – particularly on long haul flights.


My travel lunchbox:

This is a quick snapshot of what I have with me on my flight to New Zealand!

Happy and Safe Travels!

Cass x

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