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Many of us gripe about putting on weight after a holiday. While that’s completely understandable, it’s also easily avoidable. It all starts with being conscious, being consistent and maintaining a good balance between indulgent meals and clean eats.

And what better way to foster a consistent diet, than to start off with healthy eating right on the plane? After all, just because you’re in midair doesn’t mean your calories don’t count!

1. Do your research

First off, don’t panic. Your diet doesn’t have to crash, even if it seems like there’s no way around it. We all have our conceptions about plane food; while not all of us might be a fan of it, it’s worth noting that more flights are offering healthy options now. Our very own Singapore Airlines, for example, has recently launched their “wholesome meal” choice for the more health conscious. And if you’re worried about taste, they’ve got that covered because it’s been tried and tested by frequent flyers, so it’s definitely advisable to check your flight details online to see if they’ve got a menu listed somewhere. Call your flight carrier if you must.

2. Stay hydrated

Yes, we know, every healthy diet plan mentions this, but it’s a message worth repeating. Dehydration can often be mistaken for hunger pangs, which means that you might actually need water, not food. This is all the more crucial in such a drying environment like a plane, where lips are prone to cracking. Just as you should moisturise to keep your skin and lips hydrated, be sure to replenish the fluids in your body. Take the aisle seat for easy access to the toilet if you have to, but make sure you drink plenty of water.

3. Pack your food

So what happens if your flight carrier doesn’t offer healthier options? There’s no need to tick on the “vegetarian” option in your meal preference (and it’s probably worth pointing out that going vegetarian doesn’t mean it’s healthier) just yet! While airports have strict security control, you are allowed to bring on any type of food – as long as they’re solid. So no, you can’t bring a bowl of chicken soup, but you can bring some salad or a yummy chicken wrap! Different flights have different restrictions, so make sure to check what you can or can’t bring on (in terms of food), and you’re set to go.

4. Buy healthy food before boarding

Of course, not everyone has the time (or skills) to meal prep for a flight, especially bearing in mind the strict restrictions. So what you can do is simply buy your food at the airport to go. If you’re flying from Changi Airport, then you can trust that you’ll be in good hands – they haven’t been voted the World’s Best Airport three years in a row for nothing! There’s a wide variety of food available, so you’ll definitely be able to grab a healthy takeout meal (or two, for longer flights) to keep your stomach satisfied.

If you’re flying from another country, however, then the variety might be limited. Opt for healthy carbs with a low-glycemic index, and choose lean proteins to keep you filled.

5. Keep snacking

Alright so this might seem counter-intuitive, but one of the best way to curb those hunger pangs would be to keep your stomach filled just enough with healthy snacks. Let’s be real, snacks are far easier to buy, so this will definitely be far more convenient. All you have to do is make sure you’ve got a sufficient amount of snacks available so that you don’t feel a need to binge in the air, or even when you land. Nuts, granola bars, a small packet of mints (for the sweet tooths out there!) and even some baked chips are all healthy options to bring on board with you,

6. Pick the healthier option

If this much planning ahead is stressing you out more than a holiday should, then just forget it all and remember this: Be conscious about what you choose. Everything is, ultimately, a choice. Even if your air carrier might not provide whole food options, there will always be an alternative that’s healthier. Pick chicken over beef, remember that not all carbs are created equal and maybe skip dessert if there aren’t any fruits. And of course, load up on water too.

All this is up to you, though. In the grand scheme of things, an otherwise healthy diet wouldn’t be affected much by one or two unhealthy plane meals, as long as you get back on track the moment you land.


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