Just because you’ve chosen a Flight Attendant Career doesn’t mean you have to eat airline food. On the contrary. Whether you’re on a day line or three day international trip, you can keep the calories down and your energy up for when you’ll need it at 10,000 feet.

I always brought a large bottle of ice with me and within a few hours, usually after takeoff and before snack service, I’m enjoying cold, fresh water which will keep me hydrated for the next few hours. I usually pack a piece of fruit and a protein bar in case the shuttle to the hotel is delayed or we get in too late (and I’m too exhausted) to order room service.

When you’re at a hotel, don’t assume you need to eat there if you have enough time to venture out. Ask the concierge for some recommendations of local restaurants or see if there’s a local farmer’s market. Hotel food can often be heavy and loaded with calories. Even if you don’t have time to get out, try to eat lighter hotel meals. If that burger has your name on it, think twice because you don’t want to feel more sluggish than you already will if you have a 4:00 a.m. call. Or, better yet, have the burger but skip the fries and substitute for a salad.

In Flight Attendant School, you’ll hear about the importance of maintaining energy, especially on long flights. Its good advice but you have to be mindful and not let the peer pressure of the late night dinner buffet get the best of you!

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