Sensible Eating When Your Schedule Makes No Sense

I hesitated for a long time before writing about nutrition. Not because I don’t have the background, education, or curiosity, but because nutrition has become such a noisy and confusing space that I genuinely questioned whether adding another voice would help or simply add to the overwhelm.

If you feel confused about food, you are not alone. Even after years of reading, studying, and listening to experts, I still pause and question things. Trying to follow science while staying away from trends. Trying to eat well without falling into marketing promises or extremes.

Eat full-fat or fat-free yoghurt?
Is fruit good or bad this week?
Intermittent fasting, yes or no?
Keto or vegan?

Before we even get into digestion or biochemistry, it already feels exhausting.

Possibly the only time I’ve eaten breakfast from an actual plate instead of catering packaging (somewhere over Europe, between London and Dubai, 2021)

For pilots and cabin crew, this confusion is often amplified. Irregular schedules, long duty days, disrupted sleep, limited food options (this is a big one!), and eating at unusual hours all make nutrition feel like another thing you are expected to get right on top of everything else.
My own experience has been anything but consistent. I have eaten breakfast at three in the afternoon and sat down to a full lunch at eight in the morning, simply because my body was completely thrown off by time zones and duty hours. For a long time, that left me confused and frustrated. Over time, it taught me that in aviation, strict rules around food rarely make sense, and that listening to what your body is asking for in that moment often matters more than eating at the “right” time.

When nutrition starts to feel complicated, the most helpful thing I have learned is to simplify.

We are all different. Our bodies, schedules, stress levels, access to food, and finances are not the same. What works for one person may not work for another, especially in a job as demanding and unpredictable as aviation. I wish it were as easy as following one meal plan that fixes energy, weight, mood, fatigue, and everything else. It is not.

That path is personal. And yes, sometimes it takes effort. Not perfection, just awareness.

A good place to start is simple and realistic. Whole foods. Minimally processed. Foods you recognise. Foods that feel supportive rather than restrictive. Most of us already know what they are.

Try not to get pulled into extremes or quick fixes. If you pick up a product and cannot pronounce half of what is on the label, return it. Nutrition does not need to be complicated to be effective. We often overcomplicate it because we want fast results with minimal effort. Life does not really work that way. Not with food. Not with work. Not with relationships.

Be mindful of where your information comes from. Social media is loud and confident, but confidence does not always equal accuracy. You can eat high protein and still feel unwell. You can eat plant-based and still feel unwell. Context matters. Your body matters. And most importantly, your lifestyle matters.

Listening to your body and staying curious is far more helpful than following rigid rules. Hunger, energy dips, cravings, bloating, and irritability are not failures. They are information. And just to be clear, your body is very rarely asking for M&Ms or Pringles. That is usually the hotel room minibar talking, not your actual needs :)

Nourish your body in ways that feel realistic and kind. And remember that doing your best, consistently, is already enough.

Ivana