What Most Pilots Get Wrong About Eating on the Go (and How to Fix It)
by Kylie Viens
As a registered dietitian, certified diabetes educator, private pilot, and spouse to an airline transport pilot (ATP), I understand the unique challenges aviation professionals face when it comes to staying healthy on the road.
Whether you’re flying back-to-back legs, navigating layovers, or prepping for a stint in bush Alaska, the unpredictable nature of this career makes consistent nutrition feel like a moving target.
You already know how important it is to stay “fit for flight” as your medical certificate depends on it. But the question remains: how do you make healthy eating work when you’re always on the go?
5 Road-Tested Tips from a Dietitian Who Understands
1. Be Intentional with Your Food Selections
Packing heart-healthy snacks (and ensuring they’re permitted if flying internationally) in your flight bag can help you avoid relying solely on slim pickings at airport grab-and-go spots and convenience stores. When eating out, look for simple swaps like grilled instead of fried, extra veggies, or skipping the sugary drink. If you’re heading out to bush Alaska, plan ahead for portable fuel that keeps your energy high and your focus sharp—without requiring hours of prep. Every food decision is an opportunity to support your performance, whether you’re flying or fueling on the ground.
2. Ditch the Perfectionism
The pressure to do things perfectly can keep pilots from making any changes at all. “If I can’t do it perfectly, why try at all?” Don’t let the idea that every meal has to be ideal derail your progress. Your food choices won’t always check every nutrition box and that’s OK. Imperfect action beats perfect inaction. Celebrate small, sustainable choices because they add up.
3. Don’t Delay Your First Meal
Irregular schedules often mean meals get skipped, especially breakfast. But whether your “morning” starts at 5 AM or 5 PM, your body still needs fuel to perform. Delaying food can lead to energy crashes, intense cravings, and reactive eating later on, such as binging when you finally get the opportunity to eat. Aim to fuel early with something balanced, even if it’s just a snack to start.
4. Avoid Stress & Boredom Eating
A stressful workday, layover downtime, or the lonesome parts of the job can all lead to eating outside of biological hunger. Avoiding non-hunger eating isn’t always easy, but awareness is a strong first step. Consider ways to manage stress, boredom, and loneliness that don’t compromise your health or long-term goals.
5. Hydration Can’t Be an Afterthought
Even mild dehydration can impact focus and energy levels. Water, coffee, and even foods with water content contribute to hydration. Whether you’re flying an international long haul or enjoying a local summer flight in Alaska, prioritize hydration to prevent symptoms that can affect performance, such as reduced alertness, poor reaction time, and brain fog.
While many aspects of life on the road are out of your control, your nutrition doesn’t have to be one of them. Eating healthy may look different while traveling, but protecting your medical certification starts with fueling your body well. Nutrition is one of the clearest ways to ensure you stay fit for both flight and life.
If you’re looking for personalized nutrition consulting to improve your energy, confidence, and health, scan the QR code below to book your complimentary nutrition clarity call with Fly Fit Nutrition.
Contact Info:
Kylie Viens, MS, RDN, LD, CDCES
📧kylieviens@gmail.com
📞(816) 813-1853
📱@dietitianforpilots
