Often, you end up confronted with a fast food meal, a ’snack’ or nothing at all. Here’s how to say no to fattening airline food

Order ahead
If you’re on a meal service flight, virtually all airlines offer alternative menus such as low fat, vegetarian, etc. For example, Hawaiian Airlines offers chicken salad and prawn stir-fry as healthy alternatives. Your airline website will have ordering information, so it’s best to check the menu in advance.
Just say no
Many airlines now offer boxes full of pre-packaged goodies instead of meal service, and most charge for it. Save your money and your waistline by simply saying “no”. Research by the publishers of the influential Shape Up America! newsletter analysed one major airline’s snack box and found it contained more than 4,200 kilojoules with minimal nutritional value. Quite a ’snack’!
Pack protein and nuts
If you pack your own food then you have total control over what you eat. Stick with high protein, high fibre choices that will help you feel fuller for longer. Almonds, mini cheeses and apples all travel well in carry on bags.
Pester the flight attendants
For water, that is, and remember to avoid fizzy drinks and high kilojoule fruit juices. A steady supply of water will prevent altitude dehydration and keep you walking to and from the bathroom – something you should do on long flights anyway.
Enjoy a movie over dinner
Most plane passengers aren’t really hungry — eating is just something to do. When the food trolley comes around, beat the urge by working on your laptop, reading a book or watching a movie. The distraction should help avoid the mindless snacking.
Develop an attitude
If you work hard to maintain a healthy lifestyle and/or lose weight, this discipline and motivation should not change when you reach the airport. Airline travel is such a controlled march these days — check in here, put your luggage there, sit upright immediately — that it’s easy to get lulled into a passive state. And that is generally what leads people into accepting what’s offered to them.

Remind yourself that what you eat and drink in the air is no different to when you’re on the ground — it’s totally your call.

Happy (and healthy) flying!