No matter the distance or length you’ll be in the air, what you eat and drink will affect how you feel when you land. Nutrition experts offer advice on how to eat so you’ll have more energy:

1) Healthy Travel Snacks: Eat lean Protein

Prepare to bring your own food for the best options. Include lean protein foods such as boneless, skinless chicken; turkey breast; hard boiled egg whites; and lean fish such as tuna, says Charles Platkin, Ph.D., editor of DietDetective.com

Eating healthy snacks can help prevent jet lag.

Other sources of protein include roasted edamame, lean turkey or beef jerky, as well as those peel-and-eat containers of tuna or salmon. Avoid consuming processed and friend foods since they will make you feel tired, unsettled, and unsatisfied.

2) Drink Water

Dawn Jackson Blatner, a registered dietitian in Chicago, recommends that you pack a bottle and fill it after going through security or on the concourse. Travelers should stay hydrated “before,during,and after a flight” to ease get lag and fatigue.

3)Healthy Travel Snacks: Enjoy Fruits and Veggies

Fruit and vegetables are full of water and fruit has healthy sugars. Cibo Express Gourmet Market stores, now in several airports across the country offer great prepared foods like kale and vegan taco salads, some even have extensive salad bars.

4) Healthy Travel Snacks: Snack on nuts

Bring almonds or walnuts from home. Since they’re high in calories and protein, they really do satisfy your hunger while giving you a bit of energy.

5) Get moving

The frequent bathroom breaks from all the water-drinking are actually a good thing. “It’s important to get up and walk around a couple of times during a long flight,” says Platkin. “It kick-starts your energy.”