As a pilot on duty, there are two major nutritional requirements that you must keep in mind: maintenance and augmentation. "Maintenance nutrition" is the amount of nutrients the average healthy person needs per day. This is a general number that may be different for each person depending on weight and activity level. Pilots on duty need to keep in mind that they are operating at higher than normal levels of exertion, cabin pressure, and have higher nutritional needs. Augmentation boosts your attitude, mental acuteness, and mood. As a pilot, you are more likely to develop iron deficiency anemia and heart problems. The long work hours and irregular meal times can cause iron deficiency if the pilot does not take steps to prevent it. If you’re considering a career as an airline pilot or are someone who generally loves all things aviation, keep reading.

Be a fan of vegetables and fruits.

Fruits such as bananas, apples, citrus, and blueberries are highly nitrous and contain low fat. They contain a lot of fiber and vitamins, which improve the brain's functioning, mood, and memory. They are also good for improving the function of the heart , appetite, and removing free radicals which can cause tumor cells. Vegetables such as kale and broccoli boost vision and promote digestion. A golden product is Opti red powder which is a combination of 50 fruits, herbs, and veggies that are blended together in a powder form. This combination of compounds contains antioxidants and potassium, which aid in blood sugar, support healthy nitric acid levels and glucose absorption.

In your food cart, you'll never miss some snacks.

Before we begin, we should definitely avoid high-fat foods and foods with excessive preservatives. If there’s a pasta dish or a sandwich with a high fat content, try to find one with less fat or opt for a different item altogether. Some of the healthy snacks include Costco rolls, yogurt, cheese, protein bars, light salads, tex-mex or pizza. A Greek yogurt, for example, can boost your protein intake and also serve as a good source of vitamin B12, calcium, and potassium. 

Incorporate healthy fats into your diet. 

Some good sources include oily fish, olive oil, soup, coconut, avocado, nuts, seeds, among others. Pilots should try their best to avoid hydrogenated fats, which can be detrimental. Remember, being a pilot, you spend a long time seated in the cockpit. If you consume too much hydrogenated fat, you are at risk of obesity. Others, such as oatmeal, contain high fiber and are loaded with minerals. They also lower the risk of high blood pressure and type 2 diabetes. After reaching your destination, try to take some walk rounds to ensure blood circulation and digestion.

Stay hydrated.

You don’t want to dehydrate yourself, but you also don’t want to drink a lot of soda or too much salt, which can be dehydrating. Opt for water or a little coffee. The quantity of water one needs is 100 ml per hour. So after making it to the destination, try to refill your body using the original time zone of your country if possible. This is because the stomach might take a bit more time to adapt to the new environment. 

A combination of all these foods and enough sleep, you’re better able to function and think clearly. Happy air riding. 

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