3 Critical Mistakes Pilots Make About Snacking
By Kylie Viens
Snacking is more than just a way to curb hunger—it’s a key strategy for pilots to maintain focus, energy, and overall health while in the air. Whether you’re flying for fun on a weekend adventure or managing long haul flights as a commercial pilot, the right snacks can help keep your energy levels up, stabilize blood sugar, and ensure you don’t head into your next meal overly hungry.
However, many pilots make critical mistakes when it comes to snacking, leading to energy crashes, poor food choices, and even long term health consequences. Here are three of the biggest snacking pitfalls and how to avoid them:
1. Choosing Snacks That Lack Protein & Fiber
Many snacks are loaded with simple carbohydrates—think chips, crackers, or certain granola bars—that cause blood sugar spikes and leave you feeling hungry shortly after. Without enough protein and fiber, these snacks won’t sustain you for long flights or long workdays.
Better Approach: Look for snacks that combine protein and fiber to keep you full and energized longer. Some great pilot friendly options include:
- Nut butter squeeze packs + apple or banana
- Jerky + string cheese + whole grain crackers
- Hard boiled eggs + trail mix
2. Falling for ‘Low-Fat’ or ‘Healthy’ Marketing Claims
Just because a snack is labeled “low-fat,” “sugar-free,” or “gluten-free” doesn’t mean it’s a good choice. Many of these products are ultra processed, high in artificial ingredients, and lack essential nutrients. While they may appear to be “healthy,” they often lead to energy crashes and leave you unsatisfied.
Better Approach: Instead of relying on marketing buzzwords, take a moment to read the ingredients and nutrition label. Prioritize whole, minimally processed snacks that provide lasting energy and essential nutrients.
3. Not Planning Ahead
Grabbing snacks on the go often means choosing whatever is available—airport food, vending machines, or gas station snacks—none of which are usually the best choices for long term health.
Better Approach: Keep portable, heart healthy snacks on hand so you’re not at the mercy of whatever’s available. Pre-portion your snacks to avoid mindless eating and to ensure you have convenient, balanced options on hand.
Optimize Your Snacking for Performance & Longevity
Small changes in snacking habits can make a huge impact on your energy levels, focus, and long term health. Whether you’re flying for fun or as a career, the right snacks help you stay sharp, sustain energy, and avoid unhealthy cravings.
Wondering how to optimize your snacking to meet your health goals? Reach out and I’ll be happy to help.
Contact Info:
Kylie Viens, MS, RDN, LD, CDCES
kylieviens@gmail.com
816-813-1853
@dietitianforpilots
Or, if you’re ready to stock up on some dietitian approved snacks, scan the QR code to grab my free guide: Heart Healthy Snacks for Pilots.
