How to Eat Well When Travelling


Eating well is challenging at the best of times, let alone when you’re travelling. Swisse Wellness expert Sherree Banh shares her tips on how to plan ahead and the dos and don’ts for eating in transit.

The biggest misconception is that you can’t take your own food on the plane

“Many people assume that they’re not allowed to take their own food on board, so they then stress about what they can and can’t eat,” says Sherree. “If you’re sticking to a healthy eating plan, prepare your own food at home before you leave!”

Cold snacks are ideal for on-board

“Fruit and vegetables such as apple, carrot and celery are ideal for dipping as they’re easy to cut and are not watery. Sushi is another good choice, but opt for rolls that contain vegetables rather than meats, as they don’t have a strong smell that could upset other passengers.”

Choose meals that are satisfying but won’t make you feel bloated

“Breakfast smoothies or vegetable omelettes are great light choices for breakfast during transit. Ripe bananas are great for breakfast smoothies as they keep you full and are easy to digest. Green vegetables, berries and coconut water are also fantastic ingredients to add to smoothies for extra nutrients and hydration. If you prefer a warm breakfast, go for an omelette filled with vegetables like mushrooms, spinach, capsicum and onion to give you that extra boost of nutrients. If you are on the plane, fruit salads and yoghurt are a great breakfast choice.”

Salads and wraps are great options for lunch or dinner in transit

“Salads and wraps are easy to eat and carry on board. Try to avoid anything with too much sauce, as this will make you thirsty throughout the flight. Opt for salads and wraps that have a good source of protein like a lightly dressed chicken or quinoa salad to keep you satisfied for the flight.”

Avoid eating fast foods before flying

“They can take a long time to digest and leave you feeling bloated and uncomfortable. Fast foods such as fried chicken, hot chips and burgers are some of the worst offenders for bloating and discomfort. 

Avoid drinking too much alcohol and coffee as they can be dehydrating

“Carbonated drinks are also a bad choice as they can affect your sleep patterns and can leave a bloated, gassy feeling.”

Immune-boosting vitamins and minerals such as Vitamin C or Zinc may be useful during trips

“People who have trouble sleeping on flights may consider a natural supplement like valerian, while grape seed extract has been linked to reducing leg swelling during flights, so this may also be a popular option for those who fly regularly.”

SEE ALSO: How to Avoid Jet Lag

You may also like