If you do want to bring food, snacks travel well and can hold you over when hungry. If eaten quickly, snacks like fruit, vegetables or cheese can make the travel much healthier. Foods like nuts, protein bars and granola can be both healthy and avoid spoiling during the journey.

Eating healthy on a long-haul flight requires a proactive "pre-pack and hydrate" strategy. The air in cabins is incredibly dry, which dulls your sense of taste and often leads airlines to over-salt their food; thus, the best move is to pre-order a "Special Meal" (like the Low-Sodium, Vegan, or Hindu Vegetarian option), as these are often fresher and less processed than the standard tray. Alternatively, pack your own "power snacks" like unsalted nuts, apple slices, or protein bars to avoid the high-sugar snacks offered between meals. Hydration is key: aim to drink 8 ounces of water for every hour in the air, and strictly avoid alcohol and excessive caffeine, which can disrupt your sleep and dehydrate you further. Finally, try to "eat with the sun" of your destination—avoiding heavy meals during what would be "nighttime" at your arrival city can help your digestive system adjust faster and significantly reduce the symptoms of jet lag.