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Despite the coronavirus pandemic, the tourism industry is slowly recovering. Travel has become more, and a significant part of tourists chooses air transport. We will not remind you of the importance of observing all the rules of social distancing (everyone should understand this anyway), but will focus on nutrition that can affect your well-being at the very beginning of the journey.

And further How to recover after a festive feast: 5 rules of nutrition from a nutritionist

What and how to eat before, during and after the flight

  • Do not eat red meat the day before and on the day of the flight. In addition, it is better to give up coffee. Eliminate any caffeinated drinks and alcohol from your diet on the day of travel.
  • Eat at the airport before your flight. What to choose? Fresh seafood salads, white fish, lean white meats, any plant-based protein meals, or light carbs (brown rice or whole grain bread with vegetables and white cheese, for example) are great.
  • Do not eat the food that is served on the plane. If the flight is long, take something to eat with you. The main thing is not to eat animal protein in flight.
  • On the day of your flight and for the next 1-2 days, drink 1-2 glasses of water more than usual.

How to eat when changing time zones

  • Time zone changes should also be taken into account. For every hour of difference, the body needs a day to adapt. So, if the time differs by 3 hours, then for 3 days be guided by your “home time”, eat according to the usual regimen.
  • If the time difference is more than 3 hours, try to follow a high-fiber vegetarian diet (fruits, vegetables, greens) for the first 2-3 days.
  • Do not drink alcoholic beverages on the first day after the flight.

Read also You can even eat at night: recipes for light and tasty salads from a nutritionist


Take a snack on the plane with you / Photo cntraveler

Text of the publication by Natalia Makienko:

Catering for flights and jet lag. Flights and climate change are stressful for the body. Pressure drops, dry air on the plane, prolonged sitting posture, poor quality food on board, jet lag.

What can be done to help? 5 basic rules:

The day before the flight and on the day of the flight, we exclude red meat.
Turn off or reduce coffee. Directly on the day of the flight, we exclude any drinks with caffeine and alcohol. Ride at the airport before departure. Recommended green salads with seafood, white fish, lean white meat, any meal with plant-based protein (quinoa, for example) or light carbohydrates (brown rice or whole grain bread with vegetables and white cheese, for example).
Don’t eat food on the plane (even in business class). If the flight is long (more than 4-5 hours), then take food with you in a lunch box or order (if possible) a separate menu on board (vegetarian, for example). The main thing is not to eat animal protein in flight.
To avoid swelling – take a piece of ginger root with you. No need to eat – just add to the water on the plane. – pregnancy, heavy menstruation, spasms, temperature, arterial hypertension. Plus, on the day of the flight and over the next 1-2 days, drink 1-2 glasses of water more than usual.

Now let’s touch on the topic of changing time zones – it takes time to readjust. For every hour of time difference, the body needs a day to adapt. If the time difference is 3 hours, then 3 days be guided by your “home time”, eat at the usual hours. I understand that this is not easy, but at least 1 day do this.
If the time difference is more than 3 hours, try to follow a high-fiber vegetarian diet (fruits, vegetables, greens) for the first 2-3 days. On the first day, it is better not to eat animal protein for breakfast. Eliminate alcohol the first day after the flight.