4. Snack on nuts
On many flights, attendants offer a choice of cookies, pretzels or peanuts for a snack with your beverage. Choose the peanuts, says Platkin, who likes the option for the protein (although he advises watching the salt). Better yet, bring almonds or walnuts from home — separated into small portions, because they're high in calories — for a snack that "really does satisfy your hunger and give you a little bit of energy."
Or you can eat your nuts the way Bonnie Taub-Dix does. The author of Read It Before You Eat It and a nutrition expert in New York, Taub-Dix is a big fan of almond butter: "I don't leave home without it. It's like my American Express card." She says she always brings it on flights and, when she gets hungry, spreads it on whole-grain crackers or bread (she usually stuffs a jar in her suitcase as well, along with plastic knives and a box of crackers).
5. Get moving
Those frequent bathroom breaks from all that water-drinking are actually a good thing (for you, if not your seatmates). "It's important to get up and walk around a couple of times during a long flight," says Platkin. "It kick-starts your energy."
He adds that to further wake yourself up after you land, avoid the moving sidewalks and trains between terminals. Walking "gets rid of that groggy feeling" and revs up your body after so much high-altitude sitting.
Christina Ianzito writes about travel, food and other lifestyle topics for AARP Media.