Calorie Tracking for Flight Attendants

The Flight Attendant Challenge

• Time zone chaos — What meal is it even?
• Airport food — Limited healthy options
• Crew meals — Not always nutritious
• Hotel rooms — No kitchen, minibar temptation
• Dehydration — Cabin air is very dry
• Irregular sleep — Affects hunger hormones
• On your feet all day — Then crash when you land

Calorie Needs

Flight attendants are more active than you might think:

• Walking miles up and down aisles
• Lifting, pushing, carrying
• Long shifts on feet

Typical needs: 1,800-2,400 calories depending on body size and trip intensity.

Crew Bag Essentials

Never fly without these:

• Protein bars (at least 3-4)
• Protein powder packets
• Almonds or mixed nuts (portioned)
• Dried fruit
• Instant oatmeal packets
• Nut butter packets
• Empty water bottle (fill after security)

Airport Food: Best Options

• Poke bowls — High protein, vegetables
• Salads with protein — Dressing on side
• Subway/sandwich shops — Control ingredients
• Sushi — Often available, portion-controlled
• Starbucks protein boxes — Known calories
• Fresh fruit — Most airports have it now

Managing Time Zone Eating

Your stomach doesn't know what time zone you're in:

• Eat by destination time — Start adjusting before you land
• Light meals on red-eyes — Your body doesn't want heavy food at 3 AM
• Track total daily calories — Don't worry about "meal timing"
• Stay hydrated — Jet lag hunger is often thirst

Layover Hotel Strategies

• Hit a grocery store — Greek yogurt, fruit, deli meat
• Request a mini fridge — Keep food fresh
• Avoid the minibar — Overpriced junk
• Room service portion control — Share with crew mates or box half
• Research restaurants near hotel — Know your options

Hydration is Critical

Cabin humidity is 10-20% (desert is 20-25%):

• Aim for 8+ oz per hour of flight
• Limit caffeine and alcohol (both dehydrate)
• Bring a large water bottle
• Dehydration causes fatigue and false hunger

Sample International Trip Day

• Before flight: Oatmeal + eggs at airport (450 cal)
• During flight: Crew meal (estimate 500 cal) + protein bar (200 cal)
• Layover dinner: Grilled fish + vegetables (500 cal)
• Late snack: Greek yogurt from grocery run (150 cal)

Total: ~1,800 calories