For many people, their diet is governed by appetite. What is appetite and how to relate to it?

The question often arises: how to suppress appetite? Shown, that fractional meals(5-6 times a day) suppresses the excitement of the food center. In this case, sometimes one apple or a glass of kefir is enough. In order not to stimulate the appetite, one should not eat spicy and salty foods and must be completely eliminated. alcoholic drinks... Alcohol not only poisons the body, but also has a powerful, appetite-stimulating effect.

So, increased appetite can be harmful to health, but its complete absence is also undesirable. This often suffers from small children, whom loving mothers and compassionate grandmothers endlessly stuff with something "tasty". As a result, the child loses his appetite, and the frightened parents, instead of realizing it, try to feed him continuously.

Eating with an appetite is always a pleasure. It takes time to develop appetite. Eating breaks are essential. V childhood they should be shorter than mature.

What should be these breaks? How much and what should you eat during a given meal? In other words, what should be the diet of a healthy adult.

The diet is based on four basic principles.

• Regularity of food
• Food fractionality during the day
• Rational set of products
• Physiological distribution of the amount of food by its meals during the day

Meal times

The main criterion for determining the given time, is the feeling of hunger. It can be identified by next sign: at the thought of unattractive food (for example, the image of a piece of stale brown bread), saliva appears, at such a moment the tongue, and not the stomach, mostly needs food.

You can confuse the feeling of hunger with the following conditions: the stomach "sucks", "sucks" in the stomach, cramps occur. All this indicates the unloading of the organ after overflow, the needs of the stomach and the food center of appetite (a number of brain structures that coordinate the choice, consumption of food and initial stages digestive processing).

Distinguish between hunger and appetite when organizing correct regime nutrition. Hunger indicates the need for energy, appetite indicates the need for pleasure. Hunger should be the right impulse for food, since the deceitfulness of appetite leads to excess weight.

Number of meals

The multiplicity of food or the number of meals affects the metabolism in the body. Factors to consider when determining the frequency of meals:

• age;
• labor activity(mental, physical work);
• the state of the human body;
• work schedule.

Benefits of multiple meals (four meals a day):

The most complete food processing.

Better digestion of food.

Highest assimilation nutrients.

Maintaining the constancy of the internal environment due to the timely supply of vital essential substances into the body.

Providing a better outflow of bile.

Sample meal schedule

An approximate meal schedule might look like this:

• 7:00 - First breakfast.
• 10:00 - Second breakfast.
• 13:00 - Lunch.
• 16:00 - Afternoon snack.
• 19:00 - Dinner.

Breakfast is the most important meal of the day. Breakfast should be rich in proteins, you can include in it, for example, eggs, cottage cheese or other dairy products, turkey sausages. If you can't go without carbs, include fresh fruit or some muesli in your breakfast menu.

Lunch should be light and low in carbohydrates. If you are not yet very hungry at this time, still try not to skip your second breakfast, but limit yourself to a glass of kefir or juice or some kind of fruit.

Dinner should be balanced and include a source of protein (meat, fish or poultry) and some healthy carbohydrates, preferably in the form of vegetables or grains. Some healthy fats from olive oil, nuts, or avocados will also benefit.

Afternoon snack may include carbohydrates, preferably only in the form of some kind of fruit, porridge or, at worst, a whole grain bun.

Dinner like lunch, it should be complete and well balanced. After supper comes the so-called "Danger Zone". Eating at this time is caused only by psychological, not physiological hunger. Only the desire to cheer yourself up can lead you to the refrigerator. If you intend to lose weight, never eat in the "Danger Zone".

Biorhythm is the secret of a proper nutrition schedule

The secret to a good meal plan is understanding how your body's internal clock is set. what are your biorhythms. Each person has its own definite pace of life and the readiness of the body to eat is directly related to the time at which a person usually wakes up when he starts active activity, when he rests and, finally, when he prepares for sleep. If you are used to waking up no earlier than 11 a.m., then you are unlikely to feel the desire to have breakfast at 11:30. However, by lunchtime your appetite will probably be quite good, and by dinner you will definitely arrive on time. Those who love to meet the sunrise with a rise, on the contrary, have a great appetite from the very morning, but they can completely forget about dinner.

Start your day with a protein meal. Breakfast should be rich in protein. This will help you get enough energy and is guaranteed to delay hunger until next appointment food. It is believed that it is best to have breakfast no earlier than 8 am and within 1 hour from waking up. If you wake up much earlier than eight in the morning, then drink a glass of water, do exercises, take cold and hot shower in order to postpone breakfast closer to the specified time.

Eat at the same time every 3-4 hours. This will help control your appetite. To organize such a fractional meal, you can distribute in time the intake of the set of dishes that you usually eat for lunch, for example. First - the salad and the first course, after 3 hours, snack on the second course. Drink plenty of water during snacks. Water removes toxins from the body.

Lunch at lunchtime is an important part of your meal schedule. It is at lunchtime that you can afford the largest amount of food, because the average daily peak of gastric acidity is observed in the middle of the day. Lunch should be served before 3 pm.

Dinner no later than 8 p.m. Eating after 8pm overloads normal pancreatic function and blocks the release of melatonin, which is essential for sound, healthy sleep.

Calorie breakdown throughout the day

Preparation for a new day for the body should begin with a certain amount of energy. To work properly, a person needs calories. That is why the most useful and optimal diet will be one in which our body receives a little more than 70% of the total calories consumed for breakfast and lunch. And for dinner and intermediate snacks, less than 30% of the total remains. With such a food schedule, a person gets enough strength for his activities, without putting off excess fat during a plentiful evening meal.

An interval of 4-5 hours between meals will be the most optimal and physiological. And the time from the last meal to sleep should be at least three to four hours. Such a diet is able to replenish the energy costs of our life, and control appetite, without loading the human system with extra calories.

Compliance with these principles optimal regime nutrition and rational intake of food, as well as the previous rules healthy food will not only save your weight from extra pounds, but also save it from unnecessary stomach problems and heart disease.

Happiness, anxious expectation, anticipation and even fear - all these feelings inevitably accompany pregnant women. And it is very important during this period not to surrender to emotions, but to remember that responsibility, which is also an integral part of it. It is at this time that compliance with the basics is most relevant. healthy way life. Almost all of them apply to pregnancy, although some require minor adjustments.

Proper nutrition during pregnancy, it is most important, since it depends on what a woman eats, how her child will develop. For example, whether a pregnant woman gets enough protein depends on whether the child will have enough building material. Protein nutrition for pregnant women is very, very important.

In addition, many products provide the most detrimental influence on the condition and development of the child, and on the well-being of the mother. Naturally, such products must be discarded. It makes sense to consider one important feature: proper nutrition for early dates pregnancy will differ slightly from the diet of a pregnant woman in the last weeks.

Not everyone understands where such differences come from, but understanding the topic will be quite simple. Judge for yourself, in the early stages important systems of the body are laid, but the size of the fetus increases slightly. That's why in the early stages healthy eating pregnant women relies on adequate intake of minerals, vitamins, and the like.

In the second trimester pregnancy, nutrition should be guided by an increased intake of protein, since right now it begins active growth child, his internal organs... All this requires a building material, that is, protein.

Nutrition in the third trimester pregnancy is, first of all, vitamins and minerals that are necessary for the development internal systems the child's body, especially calcium for bone growth and the development of the nervous system.

When planning a pregnancy, proper nutrition is also very important. The healthier, more enduring, strong the woman's body is at the moment of conception, the more chances of successful consolidation. fetal egg in the uterus. And a certain set of vitamins in the body contributes to correct development embryo.

As you can see, the difference in recommendations for proper nutrition of pregnant women by months, and sometimes even by weeks, is quite justified. However, there are, naturally, and general rules proper nutrition during pregnancy, so they will be discussed further.

General principles of proper nutrition during pregnancy

First of all, it is worth remembering one simple thing: It is better to get up from the table slightly hungry than with a heaviness in the stomach from overeating. In this regard, it is better to adhere to the principles of fractional nutrition altogether: eat less, but more often. Ideal option will eat 5-6 times a day. You need to eat the last time 3 hours before bedtime. Eating later is highly discouraged, if the feeling of hunger is unbearable, you can drink a glass of milk or kefir, eat an apple or pear. It is this diet for pregnant women that will be the most optimal.

Proper nutrition during pregnancy, as well as, in fact, any proper nutrition, involves the rejection of fried foods, pickled foods and smoked meats. Foods that are steamed, boiled, stewed, or baked are much healthier. Food for pregnant women should be as fresh as possible, should not contain preservatives, excess salt and the like.

It's obvious that canned food, various sausages and other products of long storage, if they do not refuse to be banned, then require strict control of their use.

Of course, it is recommended to give up fast food. However, it is worth noting that if you have a choice - to stay hungry or to eat something not very healthy, it is better to choose the second one. A pregnant woman should not starve. Another thing is, if you face such a choice suspiciously often, then you should think about carrying fruits or sandwiches with you.

The balance between such essential components food like proteins, fats, carbohydrates, and vitamins and minerals. Of course, balanced diet for pregnant women different dates assumes a different balance of these components, the fact itself remains unchanged.

Meals by week

1-3 weeks of pregnancy

Gynecologists count pregnancy not from the day of conception, since it is almost impossible to calculate it, but from the first day of the last menstruation. Therefore, the first 2 weeks obstetric term pregnancy occurs at a time before conception.

Pregnancy planning- this is an extremely crucial period, on which, whatever one may say, the health of the unborn child and the absence of any complications during pregnancy depend. So it turns out that proper nutrition before pregnancy is of paramount importance. At this stage, it is very important to increase the amount of folate. Often doctors recommend drinking it in capsule form, however, it is much better to get all vitamins from normal food. Folic acid found in greens, lettuce and cereals.

Eating yellow fruits and vegetables is also beneficial. But it is better to refuse fatty and sweet foods. This will avoid problems with obesity, as well as reduce the risk of early toxicosis.

At about 10-14 days of the cycle, fertilization occurs and the ovum begins to move towards the uterus. From this time on, we can talk about the onset of pregnancy.

3 week

Eating early in pregnancy is very complex topic, since literally every week, new organs and systems appear in the embryo, which means that the need for vitamins and nutrients is constantly changing.

In the third week of pregnancy, the egg is implanted and the placenta begins to develop, and fetal membrane... For their full development you need calcium, which is found in milk and dairy products, broccoli, green vegetables and fruit juices; and manganese, it can be obtained from turkey and pork, almonds, oatmeal, eggs, raisins, bananas, carrots and spinach.

4 week

For 4 weeks, the food remains the same as for 3 weeks, but at this time it is especially important to give up coffee. However, drinking this, of course, tasty, but not very healthy drink during pregnancy should be done with extreme caution. Especially coffee is contraindicated in the evening. As you can see, proper nutrition in the first month of pregnancy is not too difficult. Further it will be a little more difficult.

5 week

As a rule, around this time, toxicosis of pregnant women begins. To alleviate this condition, you can slightly change your day menu... So, meat and eggs, as well as other animal proteins, can be replaced with nuts, soy and other legumes. Instead of milk, you can eat yogurt and cheese. It will not be superfluous to introduce carrots, mango, apricot into the diet.

6 week

Toxicosis is in full swing, so the morning should start with crackers or savory crackers. It is better to eat them immediately after waking up, without getting out of bed. At this stage, it is better to drink plenty of fluids, at least 8 glasses a day. You can eat a handful of raisins at night.

7 week

At this time, bowel problems may occur. Therefore, avoid gas-forming foods, including cabbage. It will not be superfluous to refuse those products that are attached. It is better to introduce prunes, fresh kefir and the like into the diet.

8 week

Ginger tea will help cope with toxicosis, and do not forget about nuts.

9-10 weeks

Choose whole grain cereals and whole grain breads. Brown rice is better than white rice. In general, the body of a pregnant woman at this stage requires quite a lot of fiber.

11-12 weeks

The first trimester of pregnancy is coming to an end, and nutrition at this time should be special. Exactly this difficult time, and it is very important to listen to yourself, to your body. If you want to eat a specific dish, then it is precisely those substances that are contained in it that your baby lacks. Of course, you shouldn't go to extremes.

13-16 weeks

Nutrition in the 2nd trimester during pregnancy is characterized, as already mentioned, by an abundant intake of proteins. In addition, it is necessary to increase the total daily caloric intake of food. If in the first trimester it will be enough to eat 2400-2700 kcal, then from that time it is necessary to eat 2700-2900 kcal.

16-24 weeks

Nutrition at 6 months of pregnancy should help develop the baby's eyesight and hearing. That is, you need vitamin A and beta-carotene. At this time, it is better to eat cabbage, yellow peppers, carrots. Keep in mind that vitamin A is absorbed only with fats.

24-28 weeks

It is at this time that fractional nutrition becomes especially relevant. The uterus is actively growing, takes up more and more space in abdominal cavity, and begins to put pressure on the stomach. Accordingly, the stomach becomes smaller and it is difficult for it to contain a large number of food. Even with small meals, a pregnant woman may be disturbed. It is better to give up carbonated drinks and coffee, they also provoke heartburn. In general, the nutrition of a pregnant woman in the third trimester should be as varied as possible, since the baby's needs are growing.

29-34 weeks

At the 8th month, bones and teeth are actively growing, therefore, it is very important to eat as many calcium-containing foods as possible. For the development of the brain, fatty acids are simply necessary, and it is they that contribute to the absorption of calcium. Lack of iron during this period can lead to the development of anemia, both in the mother and in the child. Fatty fish, nuts, red meat, dark green vegetables and seeds are some of the foods to eat during this period of pregnancy.

35-40 weeks

Meals for 9, last month pregnancy should promote overall strengthening the mother's body. After all, she has a very difficult and time-consuming job ahead of her - childbirth. The main source of energy in the body is carbohydrates, it is their consumption that should become the basis of a pregnant woman's nutrition before childbirth. Porridge and vegetables - these are the foods that you should eat during this period.

That's all there is to say about trimester nutrition. An example of a dinner, breakfast or lunch for pregnant women can also be useful.

An approximate menu for the day might look like this:

1. First meal: brown bread toast, small slice butter, egg, a glass of kefir;
2. Second meal: Green salad, a glass of tea;
3. Third meal: Chicken fillet, boiled potatoes, one pear, a glass of kefir or drinking yogurt;
4. Meal 4: Toast with jam or butter, a glass of juice;
5. Meal 5: Brown rice, boiled fish, vegetable salad, tea;
6. Sixth meal: a glass of kefir or a small fruit.

Special nutrition for pregnant women

But this is not all the nutritional features of pregnant women. In some cases, women develop pathologies during pregnancy that require special nutrition. So, with anemia pregnant special nutrition just necessary. In this condition, it is very important to increase the intake of foods containing iron.

In addition, it is important not only to know what foods to eat, but also in what combinations, as this affects the absorption of iron in the human body. A woman faced with anemia of pregnancy should consult a doctor not only about drug treatment but also about the appropriate diet.

With obesity developed during pregnancy, it may be necessary to dietary nutrition for pregnant. It is important to remember that a pregnant woman should not choose a weight loss diet without consulting a doctor. The risk of developing pathologies and abnormalities, both in the mother's body and in the child's body, is too great.

Mono-diets and diets requiring prolonged fasting are especially harmful. Both that and another contribute to exhaustion and vitamin deficiency. It will take a very long time to restore the state of the body, the supply of nutrients and vitamins, and it is completely impossible to compensate for the harm that such diets cause to the child.

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Pregnant women are often obsessed with the desire to do everything 100% right, but if you suddenly change your lifestyle, then instead of health-improving effect you can just be exhausted and overextended nervous system... Zozhnik has translated several science-based answers about nutrition during pregnancy.

How to eat right during pregnancy - important question for the health of the unborn baby.

The most common questions are answered by Dr. Jan Ridfors, a certified obstetrician-gynecologist specializing in fertility and pregnancy pathology.

If we talk about nutrition, then Golden Rule that I suggest to my patients is to eat varied, balanced and appropriate personal energy costs... Below I provide answers to the most common questions about nutrition during pregnancy.

Can i drink coffee during pregnancy?

Medical research shows that a small amount of caffeine will not harm a child. I would suggest limiting your caffeine intake to 200 mg / day (3 cups of espresso). Too much caffeine can hypothetically trigger a miscarriage or early childbirth... To make it clearer, a cup of coffee (220 ml) contains approximately 100 mg of caffeine, a serving of espresso contains 65 mg of caffeine, and a cup of regular black tea contains approximately 50 mg.

Is it okay to drink a glass of wine from time to time during pregnancy?

Complex issue. In some European countries pregnant women regularly drink some wine at dinner. But the Congress of the American Society of Obstetricians and Gynecologists (ACOG) found that there is no safe alcohol intake during pregnancy, especially given the risks of fetal ( alcohol symptom fetus) alcohol syndrome.

Some obstetricians say that after the first trimester, 1/2 glass of wine, drunk by a woman from time to time, is not carried high risk for the fetus, but it is definitely impossible to abuse alcoholic beverages.

Can i eat fish during pregnancy?

In the US, women are usually advised to abstain from sushi during pregnancy, but this is not an unequivocal recommendation given that pregnant Japanese women certainly do not restrict consumption. raw fish... A justified concern is the high content of mercury in fish such as tuna, mackerel, swordfish, blue marlin (in general, the larger the fish, the higher the mercury content in it).

One of the most common questions about nutrition during pregnancy is how many pounds can you gain? If your weight before pregnancy was within the normal range, then you should gain approximately 12-17 kg. If you were underweight before pregnancy, then you should gain about 14-20 kg, and if you were overweight, then a healthy weight gain during pregnancy will be about 7-13 kg. General recommendation Is to maintain active image life, exercise regularly and eat right, then you will gain weight within normal limits.

And let's clarify the nutritional recommendations a little: during pregnancy, it is worth limiting the consumption of refined sugar and artificial sweeteners. Unpasteurized dairy products, soft cheeses, semi-raw (jerky) meats and poultry should be excluded, and herbal teas and infusions containing chamomile, lemongrass and anise.

Avoid these foods because they can "pick up" dangerous bacteria that cause diseases such as listeriosis. This is a fairly rare infection, but it is dangerous for miscarriages and stillbirths. Most bacteria can be destroyed by heat treatment and pasteurization, but must be observed and additional measures precautions. Here are some of the most important guidelines:

• Cook meat thoroughly.
• Avoid unpasteurized dairy products.
• Do not eat soft cheeses unless the label says they are made from pasteurized milk.
• Wash raw vegetables thoroughly.
• Wash your hands, knives and cutting boards after working with raw foods.

In general, make sure that at least 80% of what you eat is pure, natural, and fresh. The basis of your diet should be fresh fruits, vegetables, whole grains, meat, dairy products, eggs, legumes, nuts, pure water and seeds. Of course, if you do not have allergies or individual intolerances to any of these products.

Food during pregnancy is needed not only to satisfy hunger, it is " building material»For your child. What should you eat during pregnancy to ensure proper growth and development of your baby?

How to eat right during pregnancy

Increased appetite or his complete absence, gastronomic "eccentricities" - all this accompanies pregnancy, especially in the early stages. It is during this period that you need to revise your diet, since your health is directly related to the health of the baby. How you eat depends on its development and well-being.

Diet during pregnancy: choosing foods

In the first trimester of pregnancy, the embryo becomes a fetus. It was during this period that almost all organs and systems were laid in him. In the future, only the development of organs and their functionality will occur. Therefore, it is very important to compose for yourself correct diet nutrition during pregnancy from the very beginning and adhere to it until the very birth of the child.

Food during pregnancy is a balanced set of products that should provide the mother and the unborn child with all the vitamins and minerals necessary for the normal functioning of the woman's gastrointestinal tract and the correct and harmonious development fetus. Your doctor will tell you about pregnancy nutrition and be sure to suggest an approximate menu.

Since the fetus "takes over" all the substances necessary for its growth from the mother's body, it is necessary to increase their consumption, but this does not mean at all that you need to eat for two. Consuming heavily healthy foods nutrition during pregnancy, the expectant mother should strictly follow the indications of the arrow on the scales. During the first trimester, weight should not change much.

Excessive consumption of sweets can cause gestational diabetes... Make sure your post-meal sugar intake remains within acceptable limits during pregnancy.

When planning a menu for yourself during pregnancy, remember that food is not needed to satisfy your taste preferences, this is baby food for your little one.

Healthy food during pregnancy includes the consumption of protein foods (plant and animal), foods containing plant fiber. Also, a pregnant woman needs carbohydrates.

It is imperative to include iron-containing foods in the diet. The iron in red meat and other foods can help prevent anemia during pregnancy.

Protein nutrition during pregnancy

The diet of a woman expecting a baby should be especially rich in protein. Protein food helps during pregnancy correct growth and the development of the baby. After all, protein is a building material for a growing fetus. The main source of protein is meat. Protein food during pregnancy should also include poultry, fish, eggs, nuts, seeds. Remember that 50% of your total protein intake must be from animal sources. It is necessary to eat dairy and fermented milk products every day.

Separate meals during pregnancy

In order not to overload digestive system, during pregnancy, fractional meals are recommended: the menu should consist of small portions and be divided into 5-6 meals a day. Do not eat later than three hours before bedtime. If you feel hungry before bed, drink a glass of kefir or warm milk.

Many doctors recommend separate meals during pregnancy, based on the use of foods that are compatible with each other. This will ensure the normal functioning of the gastrointestinal tract, avoid heaviness in the stomach, gas formation, nausea, diarrhea or constipation.

The correct combination of products is the key to health future mother and her child.

What not to eat during pregnancy

• If you are expecting a baby and want him to be born strong and healthy, you should exclude a number of foods from your diet. For example, white bread and baked goods should be replaced with bran bread or wholemeal flour, strong meat and chicken broths with vegetable soups cooked in secondary meat broth.
• You can not eat fatty meat, sausages and sausages, semi-finished products, canned food.
• Smoked and salted fish should be excluded. Better to use it boiled or steamed. Eggs can only be eaten boiled or in the form of an omelet.
• Milk is also best drunk after heat treatment.
• Drinking alcohol is strictly prohibited.
• In order not to gain weight, during pregnancy you need to eat balanced, fractional, eat as many fruits and vegetables as possible, exclude salty and smoked foods from the diet, and do not abuse spicy foods.
• Fruit is best consumed in the morning.
• Chocolate is allowed, but in moderation.

Spicy food

Spicy food abuse can cause heartburn, flatulence, bowel upset, and nausea. If you have had liver problems and gastrointestinal tract, spicy food it is contraindicated for you during pregnancy. In this case, it is better to completely abandon spicy dishes.

Flights by airplanes have become commonplace, but they have not ceased to "tickle" the nerves of passengers. As it turned out, people are afraid not only that the plane will crash, but also sudden death in the airplane. Of course, this is a rarity, but since the press publishes such news with enviable regularity, let's dwell on how to minimize the risk of feeling unwell before, during and after the flight.

Why does the state of health get worse on the plane?

During the flight, the body intensively loses fluid. This is due to the special composition of the air in the aircraft and due to pressure drops. Feeling unwell due primarily to the symptoms of dehydration and, consequently, blood clots. For persons over 30 years of age, if present high performance cholesterol and low-density lipoprotein in the blood (and who checks these indicators before the flight?) blood clotting leads to:

Violation of microcirculation, which is manifested by a cold snap skin and "cyanosis" of the limbs;

Deterioration of the blood supply to the brain, which, under certain conditions, can lead to a stroke;

Increased risk of thrombosis, which is also fraught with formidable complications, sometimes incompatible with life.

Therefore, you need to fight dehydration and thickening of the blood, and this can be done with the help of proper nutrition.

Meals before the flight on the plane

The purpose rational nutrition before a flight in an airplane, the blood is saturated with oxygen, an improvement in its rheological properties, that is, "fluidity".

To do this, about three days before the flight, you need to exclude foods that increase the level of cholesterol and low-density lipoproteins in the blood:

Fat meat;

Salo;

Seafood;

- butter;

Fresh milk;

Cream.

You should enrich your diet with foods that increase high-density lipoprotein levels in the blood:

Vegetables;

Fruits;

Citrus;

Vegetable oils.

On the day before the flight, it is better not to eat meat at all, replacing it with fish. Can't do without butter- eat vegetable oil spread... Food should be "light" and rich in natural antioxidants (vitamins E, C). That's why vegetable salads with vegetable oil, baked vegetables and fruits are exactly what you need. It is necessary to drink more liquid than usual, better - compotes, fruit drinks and decoctions. You should not drink alcohol before the flight, as it impairs blood microcirculation. It is better to use medications to help you calm down.

Meals during the flight

During the flight, the most important thing to do is to protect the body from dehydration and to ensure the normal functioning of the capillaries. To do this, on board some airlines, passengers are offered slippers. In any case, shoes should be loose. You can even change your shoes in home shoes, undo the pressure buttons and fasteners.

During the flight, you will eat whatever the flight attendant will give you, so take care in advance - order a special menu made from “light foods”. List special food is available on the website of any airline, and you can order meals from it by phone no later than 24 (sometimes 72) hours before the flight. Find out also if the airline provides passengers with free drinks during the entire flight, or only 1-2 times? If it doesn't, take enough money to buy drinks - it's vital. Juices (especially citrus and tomato), tea with lemon are best suited for flights. Alcohol, if you really want to, can be consumed in small quantities only if the flight is short - less than 2 hours. Otherwise, alcohol metabolites will aggravate dehydration and disrupt blood microcirculation.

Meals after the flight

Immediately after the flight, you need to replenish the fluid deficit and normalize blood microcirculation. So after arriving at your destination, have a couple of cups of tea and some juicy fruits and vegetables. It is better to postpone fatty and meat ones for a day and start using when the blood composition returns to normal.