How I maintain a healthy diet while traveling

How I maintain a healthy diet while traveling
22/07/2018 pilotpatrick
healthy diet while traveling

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Hello my Aviator,

my friends and colleagues once in a while call me complicated when it comes to food. Some also think that I am crazy because I carry an extra bag next to the pilot case and my big suitcase. But in my opinion, it is clever what I am doing. Our bodies are precious and that is I why I take good care of it. My food bag allows me to maintain my healthy eating habits while traveling.

healthy diet while traveling

Smoothie cookies by Ultrafrisch

The difficulty of this job

My career has a pilot just turn eight and already at an early stage of my aviation career, I noticed that it is difficult to maintain a healthy diet as a pilot. All my cockpit jobs required me to spend layovers at different destinations. In a month I am gone from home somewhere between 10-16 days. When traveling non-stop, you have to rely on the food of hotels, restaurants, airline catering and outlets at the airport.

Here another example. Currently, I am in Madrid and the hotel is located close to the airport. It is more than 30 minutes from the city center. There are restaurants close by, but they do not meet my eating habits. Additionally, I waste a lot of time when going to a restaurant.

To stay healthy I fuel my body with the best possible food. I take particular care about the ingredients and the organic quality. My food bag makes me a little bit more independent. So I can enjoy a healthy rice dish out of my food bag tonight.

healthy while traveling

Four simple guidelines

I follow four simple guidelines when choosing my food:

  • NO raffinated sugars
  • NO dairy products
  • NO white flour
  • NO saturated fats

Are you vegan?

No. I eat fish and eggs almost on a daily basis. I eat meat, but only once a week. I try to avoid meat during my pilot travels because I can not be sure about the quality. Lately, I tried to be vegan for one week of flying. In my YouTube video, you can see how I managed and find out why veganism is not an option for me.

What’s in my food bag?

I used to carry my food in my suitcase up to the day when a almond milk spilled and ruined my clothes. For years now I am traveling with this cool bag with insulation inside. This way I can bridge the time between refrigerators for perishable food.

Almond milk: only of almonds and water, dairy free, sugar-free version

Cereal: sugar-free and vegan with dried fruits, my favorite Chia Cacao Crunch

Porridge: gluten-free vegan porridge of quinoa flaxseeds, for the super porridge you only need hot water to prepare it

Rice cups: rice dish with vegetables, the product of Davert is ideal for traveling, you only need hot water to prepare it, unfortunately it contains sugar but only about 1g in 100g.

Smoothie cookies: liquid is heavy and smoothies need cooling, smoothie cookies of Ultrafrisch are crunchy and contain only fruits and vegetables

More food: peanut mush (only of nuts), whole wheat crispbread, raw bars of nuts and dried fruits, dates, tea bags, fruit (mostly organic bananas), nuts (unsalted and not roasted), raw chocolate

healthy diet while traveling

Selection of my food I am traveling with

My daily dose of superfoods

Lemon tea: Rich in natural Vitamin C. The juice is antibacterial, antiphlogistic and digestive. Curcuma water

Curcuma (curcuma longa): contains curcumin and is one of the most significant medical plant. Especially in China and India, it is well known for its antiphlogistic effects.

Spirulina: is an alga which was already consumed by Aztecs. The concentration of vitamins and minerals is the highest which has been found yet.

Check out my superfoods article if you want to find out more about their positive side effects

pilot patrick's superfoods

More about my superfoods here in my article

Do you know raw chocolate?

As much as possible I try to avoid food that contains raffinated sugar. Sugar is toxic for your body and fuels cancer cells. A great and natural alternative is XUCKER and coconut sugar. Of course, all sources of natural sugar like from fruits are acceptable. I am not the guy who loves sweet stuff, but once in a while, I have a craving for chocolate. I have discovered raw chocolate for me. Raw chocolate itself is really bitter, but in addition to dried fruits and nuts, it tastes sweet.


healthy diet while traveling

Sweet treat: raw chocolate

healthy diet while traveling

Raw bars: 100% natural and only of nuts and dried fruits

… and besides my food bag?

It sounds like that I am only eating out of my food bag. That is not the case. In the morning I go to breakfast in the hotel. WIth my food bag, I can pimp my breakfast. I am honestly shocked by the bad selection of good and healthy food. Especially during my vegan week, I missed a declaration of the ingredients on the buffet.

To find healthy restaurants, coffee places or supermarkets, I can recommend using the App „Happy Cow“ This app has already led me to many nice places in numerous cities around the whole world.


health diet while traveling

Pimp my crew meal in London

healthy food while traveling

On board: sugar free vegan cereal

I never have the impression that I miss out on any food because there is always a healthy option available which tastes equally good or even better.

Is the whole effort worth it?

Yes, I am convinced that it is worth it. I carry a lot of extra weight, but this way I can eat well even when being busy traveling.  No idea if my body stays healthy for a long time, but If does not I cannot blame myself that I fueled it incorrect.

What’s your favorite healthy snack?

Safe travels and happy landings!

Your foodie PilotPatrick







  1. Shiran Abraham 2 years ago

    As always this one your blog is awesome n so important n interesting bout health food that’s glad to know that you carry healthy food with you during your travels I’m so impressed that you eat only healthy food like almost milk, sugar free cereal, porridge, rice cup , smoothie cookies I really like your daily dose of superfoods lemon tea, curcuma and spirulina great to know bout raw chocolate n % natural raw bars I really impressed bout your healthy food style you’re eating meat only in once a week and you eat eggs n fish almost on a day basis that’s really healthy n important for our health I’m so glad that I’m your Aviator and as always you’re my inspiration n learn from you always good things I’m also starting to avoid sugar n I start my morning from milk tea or milk coffee but from now I avoid everything n will start only lemon tea and almond milk I’m also drinking n I’m also only once a week eating meat as always your blog is so interesting n this one is I like most because it’s related bout health n healthy food that’s most important for us thank you for sharing your healthy food which you carry with you while traveling!!! You’re crazy Aviator Shiran from TLV

  2. Vita 2 years ago

    Is very nice, your descrizione is perfect … Topp

  3. Cherryl Chew 2 years ago

    Hey Patrick, thanks a lot for this awesome blog post. It is always nice to read your blog and l really like the presentation of all your articles.

    I really have a great respect for you as you can still maintain a healthy lifestyle even though you are always busy with work. It is really not easy unless we are a discipline person like you. However with your hectic workload, you still manage to do everything and utilize your time excellently especially on your vlog which l know it is not so easy to produce a really good video. A salute to you is a must from the bottom of my heart.

    Well, l don’t like sweet as well. It has been many years since l drink coffee without milk and sugar. And l will only eat steam chicken instead of fried one, at least not too oily.

    My only healthy snacks are green tea with lemon and some fruits everyday besides my 3 basis meals.

    Last but not least, l just want to give you my compliment on all your great and amazing things that you have been sharing with us all the time.

    Thank you very much, PilotPatrick.

  4. Sorena 2 years ago

    You mean refined sugars instead of raffinated 😉

  5. yang 2 years ago

    good! I read every blog and watch every vblog of yours.

  6. Hassan Sindabad 2 years ago

    Thank you so much for sharing. it’s inspiring…
    Any information about the brand of the ultrasonic toothbrush , i’ll apreciate.

  7. Maria Williams 1 year ago

    Good tips! Almonds are one of my favorites to keep in my bag when traveling.

  8. Deepa 7 months ago

    I’m impressed to see your healthy food list. Really you are better planning and maintaining your body. So sad I’m addicted sugar I want stop it. Have you advice for me? I try to follow your healthy life style of food. Thank you so much and happy landing and safe flight

  9. Sibongile Khumalo 2 months ago

    Nice blog Patrick

  10. dry 2 weeks ago

    We absolutely love your blog and find the majority of
    your post’s to be what precisely I’m looking for. can you offer guest writers
    to write content for you? I wouldn’t mind creating a post or elaborating on a few
    of the subjects you write regarding here. Again, awesome site!

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