Who is in charge of what you eat onboard?

Today, we will discuss a topic that is essential for the health of aviation professionals: their diet and nutrition. This point is important because it prompts the question: are you taking care of your health and being mindful of what is in your meals? Who is responsible for making decisions about your nutritional needs?

We conducted groundbreaking research on dietary and nutrition interventions to provide insights that support optimal health by delivering everything your body needs—and nothing it doesn't—in the right proportions. It's crucial to be mindful of your diet; if you don't take charge, others may make choices about your body for you. Consider your diet as being similar to calibrating an aircraft’s weight and balance to ensure smooth and efficient flight.

We know that it is critical for us to have a good health condition, especially for those who are required by the authority to obtain a medical license, such as pilots, cabin crew, and air traffic controllers. Our bodies need high-quality food to function effectively. The food you choose to nourish your body can have either a positive or negative effect; your dietary choices will influence your overall health.

We identified studies on nutrition that examine the quality of food and the amount of calories and macronutrients (including protein, fat, and carbs) and how these variables affect the general health of aviation professionals. 

We had different opinions on this, but we found a solution that I think most people will like, and you can adjust it to your needs.

We think everyone should benefit from our research-based, practical knowledge, regardless of their diet.

What is the main objective of a well-balanced diet and its significance for aviation professionals?

The primary goals of maintaining a daily balanced diet are:

The first goal is to maintain vital functions by supplying essential nutrients necessary for cellular repair, immunity, and organ functions.

The second goal is to support energy and metabolism by ensuring adequate macronutrient intake and balancing caloric consumption to meet physical demands without excess.

Thirdly, it is crucial to promote long-term health and prevent chronic diseases like diabetes, heart disease, and cancer. This includes keeping gut health in check through fiber, probiotics, and prebiotics.

The fourth step involves maintaining mental health. Nutrients like omega-3 fatty acids, magnesium, and B vitamins are crucial for brain function and mood stability. Additionally, maintaining balanced blood sugar levels influences focus, stress management, and emotional resilience.

Fifth, it is equally important to enhance physical performance. This involves supporting muscle recovery, hydration, endurance, and cognitive stamina for professional tasks while also preventing fatigue and injury through proper nutrition.

Although all people are human beings, is it feasible that some of us might be able to thrive on a particular kind of diet while others might be able to thrive on a different kind of diet? 

Social media and the history of nutrition indicate that individual needs vary, necessitating further experimentation and discovery. 

Therefore, do we need different diets, or is there a best diet? 

There is no single best diet, and we believe a variety of diets is unnecessary. Instead, our bodies are remarkably resilient and can adapt to diverse conditions, so different dietary approaches are unnecessary.

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For example, the Tarahumara Indians, known for their exceptional ultramarathon running abilities, primarily consume corn and beans, which are high in carbohydrates. In contrast, the Alaskan Inuits have traditionally relied on whale blubber and polar bear meat, providing them with a diet rich in fats, like total fat and total carbs, and they thrived. There's really no diabetes, no heart disease, and no cancer among those who follow their local indigenous diets. Michael Pollan has a great quote in his book "The Omnivore's Dilemma." He points out that if you look around the world, it's amazing how much variety exists in diets that allow people to thrive—except for the American diet, the standard American diet, which is full of processed, packaged foods. The sad reality is that the Tarahumara Indians are now consuming a lot of low-quality food, and many Alaskan and Inuit communities are relying heavily on packaged processed foods shipped in from elsewhere. The world seems to be converging on an unhealthy diet that is convenient, inexpensive, readily available, and addictively tasty, which is quite problematic. Therefore, there is no single best diet.

It's incredible how resilient our bodies can be. There are so many facets to what we call diet or nutrition. For instance, we have macronutrients—protein, fats, and carbohydrates—and micronutrients. There are also considerations like the number of calories and how the food was sourced. There are just so many lenses through which to examine this issue. 

Let's have a look at some concepts. What are the macronutrients?

Macronutrients are the main substances we ingest that provide energy and building material to our body. There are three main types of macronutrients, each with its function: carbohydrates (also called sugars), lipids (also called fats), and proteins. In general, the foods we consume have these three types of components. For example, imagine we eat a hamburger: the bread and the vegetables would be mostly carbohydrates, the lean part of the meat would be protein, while the fat, like that found in the meat itself or, for example, bacon, would be mostly lipids.

Let's then see what the macronutrients of the diet are:

    ◦ First, we have carbohydrates serving as the primary source of energy for all tissues in the body. Some tissues, such as brain tissue, are glucose-dependent, meaning they rely almost exclusively on glucose for proper functioning. When you consume carbohydrates, your blood sugar levels rise, leading to a surge in glucose. This triggers your body's insulin response, which helps lower blood glucose by allowing cells to absorb it and prevents hyperglycemia (high blood sugar), a condition that can harm organs over time. Although carbohydrates are vital for energy, excessive intake can lead to various health issues. In the short term, overconsumption can result in fatigue, irritability, and cravings. In the long term, it may lead to weight gain and obesity, as excess glucose is converted and stored as fat through insulin. Additionally, such consumption can contribute to chronic conditions, such as insulin resistance.

    ◦ Then we have fats. Fats are the largest source of energy due to their high energy density; each gram provides nearly double the energy of carbohydrates. They are also essential components of cell membranes and are necessary for the absorption of certain vitamins known as fat-soluble vitamins. When you consume fat, your body initiates a complex yet efficient digestive process to break it down, absorb it, and either utilize it for energy or store it for future use. Here’s how the process unfolds: The liver releases bile, which is stored in the gallbladder, to emulsify fat—breaking it into tiny droplets. These fats are then absorbed and transported to body tissues for energy, cell repair, hormone production, and storage in adipose tissue.

Not all fats are equal. Healthy fats, such as omega-3s and monounsaturated fats, support brain, heart, and hormone health. In contrast, unhealthy fats, including trans fats and excessive saturated fats, can raise LDL cholesterol levels and increase inflammation.

    ◦ Finally, there are proteins, which are essential for building the body's structure, as they consist of small pieces that the body uses to create various components. When you consume protein, your body initiates a multi-stage biochemical process to break it down into amino acids—the building blocks necessary for repairing tissues, building muscle, and regulating numerous functions. Proteins are made up of small units called amino acids. Essential amino acids must be obtained through diet, as the body cannot produce them. Conversely, non-essential amino acids are those that the body can synthesize from any other amino acid we consume. Essential amino acids are not present in all foods, which explains why poorly planned vegan diets can lead to nutritional deficiencies due to a lack of these crucial amino acids, and plants are better sources of protein than most people realize, as these proteins provide adequate proportions for muscle development. Keep in mind that there is a definition of protein quality, which has technically always been based on amino acid proportions and availability of digestion and absorption, and meat always wins.

On the other hand, excess amino acids undergo deamination, which means removal of nitrogen. The nitrogen is then converted to urea and excreted through urine.

It is important to understand that your body has an essentially infinite capacity to store fat—this is likely something you already know—whether it's in your belly, butt, underarms, or other areas. In contrast, carbohydrate storage is limited; there is a specific amount that can be stored in your liver and skeletal muscle in the form of glycogen, and there's no designated storage space for protein.

What are micronutrients? Because we've heard of vitamins and minerals and these other things, which micronutrients can we include? 

Micronutrients are essential minerals such as magnesium, copper, iron, magnesium, sodium, and potassium. We commonly find these minerals in our diet, especially in meats, nuts, seeds, vegetables, and legumes. While some foods are richer in these minerals than others, various charts and tables are available to help you find options. For example, if you’re seeking foods high in magnesium, you might consider chocolate, bananas, nuts, and seeds, which are all beneficial sources. You can easily incorporate these into your diet.

Let's discuss the issues related to added sugars.

Added sugars are sweeteners introduced during food processing or preparation—not the naturally occurring sugars found in fruits (fructose) or milk (lactose). Think of table sugar (sucrose), high-fructose corn syrup, honey, agave syrup, and even fruit juice concentrates when used as sweeteners.

How do added sugars impact our bodies?

Here’s what happens when added sugar becomes a regular guest at your metabolic party:

• Blood Sugar Spikes & Crashes, Rapid absorption leads to insulin surges, followed by energy dips, irritability, and cravings.

• Increased Fat Storage Excess glucose is converted into fat—especially visceral fat, which surrounds organs and is linked to metabolic syndrome.

• Brain Chemistry Disruption Sugar stimulates dopamine release, reinforcing cravings and potentially leading to addictive-like behavior.

• Tooth decay: bacteria in your mouth feed on sugar, producing acid that erodes enamel.

• Cardiovascular Risk, High intake is associated with elevated triglycerides, inflammation, and increased risk of heart disease.

• Insulin Resistance: Over time, cells become less responsive to insulin, paving the way for type 2 diabetes.

  
  

Where are added sugars hidden?

Added sugars often lurk in places you wouldn’t expect. Here are some common culprits:

• Beverages: sodas, energy drinks, and flavored coffees

• Condiments: ketchup, BBQ sauce, and salad dressings

• Snacks: granola bars, flavored yogurt, and cookies

• Breakfast foods: cereals, pancakes, and muffins 

• Processed meals: pasta sauces and frozen dinners

• So-called “healthy” foods: protein bars, smoothies, and fruit juices

  
  

Even “low-fat” or “diet” products often compensate with added sugar to enhance flavor.

With all this context in mind, let's explain what the best diet for humans is.

Historically, food primarily focused on what was grown, hunted, and harvested locally before it began to spread across cultures. We wonder if, despite the global dispersion of people, there might be a "best diet" suited for certain individuals. 

Nowadays, some individuals are vegan; they attempted vegetarianism, but after encountering health issues, they transitioned to a diet that included more fat and meat. Some others were eating a lot of meat and a lot of fat, and they said, "I went vegan; I went low-fat vegan." As a result, all my health issues improved, and I feel much better now than I did before; however, it's really difficult to look someone in the eye who is following a vastly different approach and say, "Well, you're wrong; you're lying." These individuals were actively searching for the diet that suited them best, following advice they believed to be beneficial, but despite their persistence, it was not effective. They tried something else, and it worked better, so they're trying to rationalize that. There is no magic recipe; research shows that a plant-based diet, which includes animal products such as eggs, meat, fish, and milk in moderate amounts, can enhance health and longevity—in other words, be a healthy omnivore. To determine if your chosen diet is beneficial, it is important to monitor your cholesterol levels, triglycerides, glucose, uric acid, and inflammatory markers, and adjust your diet as needed. We are sure there are different diets for different people, but it's not the packaged, processed food that the world is leaning towards. There are also the so-called food additives, the dyes, the binders, and other things that are in processed foods. There’s also the issue of caloric density relative to macro- and micronutrients—many calories but not a lot of nutrition. Processed foods, for instance, tend to be high-calorie and low-fiber.

The food industry can use a wide variety of ingredients like emulsifiers, jelling, agents, and colorants, including both additives and cosmetic additives. In this context, "cosmetic" refers to the purpose of making the food visually appealing. Take a moment to think about how an emulsifier functions before purchasing a product from the shelf. If you saw a split product on the shelf, like a salad dressing, your initial reaction might be, "Wow, I don't want to buy the separated components for my salad; instead, I want to pour the complete salad dressing on top, which is enhanced with cosmetic additives like dyes to improve its appearance. These various additives are used to enhance the appearance, texture, and aroma of food rather than simply providing nourishment; thus, it makes sense to say that we have gone too far in this regard. Our food system is remarkable for making inexpensive food widely accessible to many people. We have access to inexpensive food 24 hours a day, 7 days a week. It's too available, it's too inexpensive, and it's too stable on the grocery shelf. It is placed on the shelf in such a manner that, for instance, three months later, it remains untouched by pests and has not deteriorated. While it may be economically advantageous that it does not spoil, it raises concerns that pests avoid consuming it due to a perceived lack of nutritional value. Therefore, the topic of processed food is intriguing.

What is a calorie, and how does it affect our bodies? We often hear about calorie intake versus calories burned. How can we explain this concept?

Think of your body as a dynamic energy system—like a well-calibrated aircraft. The relationship between calorie intake and calorie burn revolves around energy balance: how much fuel you consume versus how much you expend to remain airborne. The calories we take in come from food and drinks, with your body extracting energy from carbohydrates, proteins, and fats. As we discussed earlier, these calories are utilized for immediate energy, building and repairing tissues, and storing excess energy as fat or glycogen. Our bodies burn calories through three primary channels: The first channel is the basal metabolic rate, which represents the energy used at rest for essential functions like breathing, heartbeat, and cell repair. The second channel is known as the thermic effect of food; this process refers to the energy required to digest, absorb, and metabolize food, which varies depending on the type of food. On average, this process accounts for about 10 percent of total calorie intake. The final channel encompasses physical activity, exercise, and daily movement, such as walking and going to the gym.

With all this context, we can outline the energy balance equation: a calorie surplus occurs when the number of calories you consume exceeds the calories you burn, leading to weight gain stored as fat. Conversely, a calorie deficit happens when you burn more calories than you take in, resulting in weight loss as the body taps into its fat reserves. The goal of your diet should be to balance this equation to maintain a healthy weight and optimal biomarkers.

What is the role of fiber in the diet?

Before discussing fiber, it is essential to address the gut and the microbiome's role in our health.

The gut refers to the gastrointestinal tract, which includes everything from the mouth to the anus. Its primary roles are:

• Digestion: Breaking down food into absorbable nutrients

• Absorption: Transporting nutrients into the bloodstream

• Excretion: Eliminating waste

• Immune Defense: Acting as a frontline barrier against pathogens

  
  

However, the gut microbiome is truly noteworthy. The gut microbiome is the true star of the show.

The gut microbiome is a vast ecosystem of trillions of microorganisms—bacteria, viruses, fungi, and archaea—living primarily in the large intestine. Think of it as a bustling metropolis of microscopic life, each species playing a specialized role.

Here’s how this microbial community influences your health:

1. Metabolic Regulation Ferments undigested fiber into short-chain fatty acids (SCFAs), such as butyrate, which provide energy for colon cells and help regulate inflammation. Additionally, it synthesizes essential nutrients like vitamin K and certain B vitamins.

2. Immune System Modulation: Trains immune cells to differentiate between beneficial and harmful organisms. It generates antimicrobial compounds that aid in the suppression of harmful invaders.

3. Gut–Brain Axis: This system communicates with the brain through the vagus nerve, neurotransmitters (such as serotonin), and immune signals. It also influences mood, cognition, and behavior; some refer to it as the “second brain.”

4. Barrier Integrity: It fortifies the gut lining, helping to prevent leaky gut syndrome, a condition in which toxins and pathogens can escape into the bloodstream.

5. Inflammation and Disease Risk: A balanced microbiome plays a crucial role in reducing systemic inflammation. Dysbiosis, which refers to a microbial imbalance, has been associated with several health issues, including obesity, diabetes, autoimmune disorders, and even neurodegenerative diseases.

   
   

Don’t forget about the fibers!

Fiber is a type of carbohydrate that the body can’t digest. Unlike sugars and starches, it passes through the digestive tract mostly intact. There are two main types:

• Soluble fiber: Dissolves in water to form a gel-like substance. Found in oats, apples, citrus fruits, and legumes.

• Insoluble fiber: Adds bulk to stool and helps it pass more quickly. Found in whole grains, nuts, and vegetables.

  
  

Why Is Fiber So Important?

Here’s how fiber quietly supports your body’s balance:

1. Digestive Health: Promotes regular bowel movements, prevents constipation and diverticulosis, and supports gut microbiota by acting as a prebiotic.

2. Satiety & Weight Management: Slows digestion, helping you feel full longer and reducing overall calorie intake without sacrificing food volume.

3. Blood Sugar Control: Soluble fiber slows glucose absorption, helping to stabilize insulin response—especially critical for metabolic health.

4. Cholesterol Regulation: Soluble fiber binds to bile acids, which helps reduce LDL cholesterol and supports cardiovascular health.

5. Detoxification & Hormonal Balance: Aids in eliminating waste and excess hormones.

   
   

What solutions are available for aviation professionals who have limited time because of their job and work-related issues?

As we know, it can be quite challenging to find high-quality food at airports or on planes, especially with the prevalence of processed foods and added sugars. Currently, most airlines offer meals that are high in calories but low in nutrients. The average in-flight meal contains around 375 calories, with some meals exceeding 700 calories, particularly in premium cabins. To enhance flavor, meals often include excessive sodium, which can lead to dehydration and bloating. Additionally, many meals lack sufficient fiber and water-rich components, negatively impacting digestion and health in the short term.

There is a significant transparency gap: few airlines provide comprehensive nutritional breakdowns, making it difficult for crew members to make informed choices.

Crew Behavior vs. Stated Preferences: Although crew members express a desire for healthier meals, many still opt for comfort foods like pasta or sweets while flying.

Meal Timing Matters: The timing of meals can affect digestion. Jet lag disrupts circadian rhythms and increases fatigue.

This condition often makes us feel like victims of our circumstances. Therefore, it's crucial to plan our meals well in advance. Allocate time and energy to consider what you'll eat the following day and to prepare that food. Become more engaged in preparing and cooking your meals; we should return to interacting with our food in a healthier way and avoid relying on the convenience of ultraprocessed foods. If you don't take care of your diet now, you may later find yourself spending time at the doctor’s office seeking treatment for a metabolic disease caused by poor-quality food intake; perhaps you are already dealing with this. You deserve to have a healthy body. Believe me, even those on tight budgets can enjoy exceptionally high-quality and delicious meals in reasonable portions. There are many healthy recipes and healthy cooking ideas available on social media. Don't allow circumstances or other people to determine what you will eat.

What are the best practices for maintaining a healthy diet that has a high nutritional value?

First, if you are not a nutrition professional, it is essential to seek one who can provide evidence-based advice. It's also critical to take into account your individual characteristics, such as age, gender, daily activity, biomarkers, and goal, when selecting a diet. These predisposing factors can influence which diet may be more suitable for you. Our review of the data and literature highlighted two key points: Individuals with insulin resistance may perceive a low-carb diet more beneficial, as they often struggle to process carbohydrates effectively. Consequently, a low-fat diet that is high in carbohydrates may pose problems, especially if you have a genetic predisposition.

Second, as we just said, monitor your cholesterol levels, triglycerides, glucose, uric acid, and inflammatory markers, and adjust your diet accordingly. If you cannot measure these factors, you cannot control them. It's essential to stay informed about your health biomarkers. If you wrongly follow a keto diet independently, you may notice an increase in your total cholesterol levels, particularly in your LDL cholesterol, due to a higher intake of protein with saturated fats. These changes can increase your body inflammation and the associated risk of cardiovascular diseases. This highlights the necessity of professional biomarker monitoring; it is crucial to avoid approaching it blindly or naively.

Third, take the time to educate yourself to identify low-quality and ultra-processed foods. When you visit the supermarket, check the nutritional information on the back of products before purchasing them, paying close attention to added sugars, refined grains, and ultra-processed additives. Avoid ingredients like “syrup,” “nectar,” or anything ending in “-ose.” Choose whole foods: Fruits, vegetables, and whole grains—these come with fiber that slows sugar absorption. Limit or avoid sugary drinks: they’re the fastest route to sugar overload. There is a lot of guidance available on this topic online and through social media.

Fourth, seek pasture-raised meat that provides a powerful combination of nutritional, environmental, and ethical benefits—it's like upgrading from economy to first class in your food choices. It is healthier to consume meat that has been raised properly, as it is rich in omega-3 fatty acids, which support heart health and help reduce inflammation, especially when compared to grain-fed meat. Additionally, pasture-raised meat boasts a superior fat profile, being lower in saturated fats, which may aid in the prevention of cardiovascular disease. Lastly, many people find pasture-raised meat easier to digest due to the absence of hormones and antibiotics.

Fifth, eat more fiber from vegetables and fruits for your microbiome and more other vitamins and minerals.

Sixth, it's important to manage your portion sizes, as the nutritional value—particularly the nutrient density—should be prioritized over calorie intake. Aim to balance your protein, fat, and carbohydrate intake. Focus on choosing high-quality foods.

Please don't attempt this without professional supervision. Social media influencers often share headlines that capture an overall message without addressing the finer details. Today, we had an opportunity to discuss some of these subtle nuances. People should understand that extreme diets probably won't benefit you. There are more balanced options, like a whole-food, plant-based diet, which includes animal products such as eggs, meat, fish, and milk in moderate amounts. Be a healthy omnivore, because you could choose to be vegan or vegetarian. However, if you're vegan, you can still make unhealthy choices—like eating Coke, French fries, and Oreos, which are all vegan. On the other hand, if you're following a keto diet, you might consume a lot of meat, which is very low in carbs. However, a keto diet is high in fat and doesn't provide much protein from meat. All of these choices can be harmful for you.

Conclusion

Reflect on the notion that our society tends to eat in excess, and consider the consequences of this neglect, like cardiovascular metabolic disease and cancer. Increasing data suggest that we should consume less while focusing on high-quality food. You might observe that reducing your intake can help you maintain your body weight while promoting health and energy. “Every bite is a choice—fuel your body not just to survive, but to thrive.”

Listen to the Podcast!

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External References

1. Stanford Medicine - Nutrition Studies Research Group Stanford Prevention Research Center - Advancing Nutrition Science

2. Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine - Dr. Robert Lustig.

3. www.foundmyfitness.com - Dr Rhonda Patrick