Airplane food (1 piece)

Eat a small protein- and fiber-rich snack before boarding, such as plain Greek yogurt, a hard-boiled egg, nuts, or hummus with non-starchy vegetables, so you are less likely to rely on the meal’s refined carbohydrates.

Request a diabetic, low-carbohydrate, or special meal in advance when available; choose options centered on eggs, fish, chicken, tofu, beans, vegetables, and salad rather than bread, rice, pasta, potatoes, or dessert.

Build your tray in this order: eat vegetables or salad first, then protein, then any starch; leave part or all of the bread roll, crackers, sweet sauces, and dessert untouched.

Choose water, sparkling water, unsweetened tea, or black coffee instead of juice, regular soda, sweetened coffee drinks, or alcohol; avoid drinking calories with the meal.

Bring a backup snack with protein and fiber, such as almonds, peanuts, roasted chickpeas, cheese, or tuna packets, in case the available meal is mostly refined starch.

Take a brief walk through the terminal before boarding and, when safe, move or do seated calf raises after eating to help your muscles use circulating glucose.