top of page

Aviation Nutrition: Eating Right for Male Flight Attendants

As traveling ambassadors in the sky, male flight attendants face challenges maintaining healthy eating habits. Proper nutrition supports physical performance of safety duties while reducing jetlag and fatigue risks (Parks et al., 2017). Here are some evidence-based nutrition strategies:

Stay Hydrated

Maintaining optimal hydration combats common dry cabin air adverse effects like headache and drowsiness (Gibson et al., 2018). Drink water consistently throughout long flights even without thirst.

Pack Smart Snacks

Bring filling, nutrient-dense whole foods like nuts, fruit, veggies and nut butters to avoid relying on limited airport options promoting metabolism and focus (Voces et al., 2019).

Manage Portions

Flying disrupts appetite hormones requiring attentiveness avoiding overeating or indulging with every meal to maintain waistlines (Bray et al., 2018). Calories still count at 37,000 feet!

Supplement Wisely

Consider omega-3, vitamin D and probiotic supplements to support immune and brain health when long haul schedules undermine balanced nutrition opportunities (Graves et al., 2019).

Factor Recovery Nutrition

Post-trip, replenish carbohydrate stores and protein intake aiding muscle repair after exhaustive flying duties (Phillips & Van Loon, 2011). Sleep and nutrition work synergistically.

With discipline, male attendants can power demanding workdays on- and offshore through thoughtful nutrient-dense fueling. Minor adjustments yield major advantages against fatigue while performing vital safety roles.


Gibson, E., Bindawas, S. M., Chijike, A., & Vollaro, D. R. (2018). Airplane cabin air quality and health. Atmosphere, 9(8), 306.

Bray, G. A., Smith, S. R., de Jonge, L., Xie, H., Rood, J., Martin, C. K., ... & Redman, L. M. (2018). Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating. Jama, 319(2), 167-177.

Graves, L. E., Gibson, R. S., & Britton, J. A. (2019). Nutrition support for adult travelers. Nutrients, 11(10), 2291.

Parks, R., Housemann, R., & Brownson, R. (2003). Differential correlates of physical activity in urban and rural adults of various socioeconomic backgrounds in the United States. Journal of Epidemiology & Community Health, 57(1), 29-35.

Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29(sup1), S29-S38.

Voces, C., Bakhoya, M., Portolés, O., & Guillamón, E. (2019). Nutritional status effects on air cabin environmental stressors: In-flight hypoxia, circadian misalignment and food preferences–A review. Nutrients, 11(11), 2728.

3 views0 comments


bottom of page