Broiled, grilled or roasted lean meat, fish or poultry with sauces on the side, vegetarian dishes with cheese sauces on the side. Fruit ice or sorbet, fresh fruit, low-fat frozen yogurt. If you will be flying and have special dietary needs, let your travel agent or the airline know when you make your reservation. You may want to take a nonperishable sandwich, such as peanut butter and jelly or honey along with you, in case of delays or other problems. When flying, drink plenty of water, juice or caffeine-free sodas, even if you are not thirsty.
Drinks containing caffeine or alcohol promote loss of body fluids.
The recirculated air in the plane is very dry, and dehydration may contribute to jet lag. Certain hotels and motels offer healthy meals or choices. If you have special dietary needs, advise your waiter in writing. Some hotels offer a light breakfast with the cost of the room. Pack treats, especially when traveling with children.