Nutrition Checklist When travelling to a similar time zone

When traveling, there would be unfamiliar stress to the body's function even when it is within the region.

Here is a checklist of things to take note of during pre-flight, inflight and on arrival.

Pre-flight

• Make sure that all meals are nutritionally balanced. Ensure that you are not deficient in nutrients such as iron.

• If possible, make arrangements for your dietary selections that are beneficial to your health. E.g. planning according to what is available inflight and what you can pack to be able to fuel properly during the flight.

• Keep a stash of Nuts, Dried Fruits, Sports Bars, Isotonic Powders in your carry-on to supplement yourself during the flight and on arrival (please read the country's customs regulations). The Isotonic Powders are to keep you well-hydrated during the flight and on arrival.

Flight Day

• Right before the flight, small meals may be better tolerated than having large meals.

• Make sure that you are well-hydrated before the flight.

• Fill up your water bottles before your flight at the water cooler/water fountain at the waiting area. Make sure that you have sufficient water for the whole flight.

Inflight

• Consume fluids during the flight to combat dehydration. Even on short flights, you may have a risk of becoming dehydrated. The pressurized cabin causes you to increase fluid losses from breathing and from our skin. It may be inadequate to rely on cabin service for fluids as they tend to serve drinks in small sizes.

• Avoid alcohol as it acts as a diuretic and can add to fluid losses during the flight

• If you are not a habitual drinker of caffeinated beverages (e.g. teas, coffee), avoid caffeinated beverages during the flight as caffeine may add to fluid losses. You could mix the isotonic powder with the water in your water bottle. You could ask for Milk as an alternative. By consuming milk, you would be able to retain fluids in the body due to the electrolytes, carbohydrates, and water in Milk. It works the same as isotonic powders but don't always ask for milk.

On arrival

• Expose yourself to the natural daylight.

• Short (20 - 30 min) naps can be helpful to recover from any travel fatigue and to help you function better.

• Avoid sharing cups, bottles or utensils as infections and illness can be transmitted this way.

• When you are in countries/ destinations that have different standards around food and water hygiene, please avoid the following high-risk foods:

  • tap water (including ice that was made with tap water and food that was washed with tap water)

  • non-bottled water

  • undercooked/ raw meat, shellfish, seafood including sashimi and sushi

  • raw eggs/ half-boiled eggs

  • minimally cooked food and beverages

  • unpasteurised dairy products

  • salads and raw vegetables

  • fruits where the skin cannot be peeled off

  • fruits that the skin has been peeled off.

  • ready cut fruits

  • cooked/ cold food that has been kept at room temperature for an undetermined amount of time

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