In-flight airline meals are generally processed and tasteless, but what can you eat before flying that will keep the hunger pangs at bay and still be good for you?

Take a look at these 7 foods you should eat before taking off:

1. Low-Sodium Foods

Too much salt can cause you to bloat up while flying, so stick to low-salt options to minimize the discomfort. Choose foods that are naturally low in salt, such as fresh fruit and non-cruciferous vegetables. You can also find snacks and foods that are specially marked as low-sodium.

2. Oranges

You’re surrounded by other people’s germs at the airport and on the plane, so give your immune system a helping hand by eating an orange before take-off. You’ll get your vitamins, and also some hydration from the citrus fruit.

3. Herbal Teas

Caffeinated drinks like coffee can dehydrate you, so drink herbal teas instead. Try peppermint tea to soothe your stomach.

4. Yogurt

Flying can be hard on your digestive system, and humans weren’t designed to digest food miles above sea level. Eat yogurt with natural probiotics, which can help to regulate your digestive system.

5. Water with Lemon

If you are tired once you get off the plane, it’s not necessarily jet lag. Dehydration makes us tired and sleepy, so stay hydrated by drinking a lot of water. Add a lemon slice or two to your glass, as the citrus contains antibacterial properties.

6. Lean Protein

Choose a protein-filled meal that isn’t breaded or deep-fried, and it will keep you full for a long flight. Your body will thank you, as it won’t be loaded with hard-to-digest fats.

7. Smoothies

Smoothies are a great in-flight choice, as they combine fruit and yogurt, as well as hydration. Be careful what goes into your smoothies, though – some smoothie bars add sugar to the mixture, which can cause you to have a sugar crash in-flight. Make sure your smoothies are made from lots of fruit, plain yogurt, ice and nothing else.

What should you avoid eating or drinking before or during flying?

While some foods and beverages are good for you before and during your flight, there are some that definitely aren’t.

Alcohol

You may find the beer or gin and tonic refreshing, but it will speed up your dehydration levels so that you come off the flight desperately thirsty and miserable.

Carbonated Drinks

Soda and other carbonated drinks are a major cause of in-flight bloating. The bubbles you’re swallowing are tiny balloons that will end up in your stomach and rapidly expand when the air pressure changes.

Airline Provided Water, Ice, Coffee or Tea

The drinking water tanks on airlines aren’t always the cleanest, according to some employees. They sometimes aren’t cleaned as regularly as they should be, due to delays or other factors, so can be a haven for bacteria to breed. Take your own bottled water instead.