For anyone flying long-haul across multiple time zones, jet lag is a familiar and frustrating problem. One often-overlooked way to soften its impact starts before you even board the plane: adjusting your meal schedule ahead of departure.
According to The Star, reported Friday, September 18, 2026, Mayo Clinic dietitian Tara Schmidt, based in Rochester, USA, recommends gradually shifting meal times to align more closely with your destination’s schedule. Start small, shift meals by 15 minutes, then 30 minutes, working up to a full hour ahead of your trip.
Follow Local Meal Times Once You Land
Once you arrive at your destination, it’s important to immediately follow the local meal schedule. If it’s morning there, eat breakfast; follow through with lunch and dinner according to local time, even if your body clock disagrees.
A 2023 study involving Northwestern University researchers found that eating an adequate breakfast, timed to match the new time zone, can genuinely help speed up jet lag recovery.
Watch Your Portion Sizes, Especially Early On
Portion size also matters, particularly right before and during travel. The US Centers for Disease Control and Prevention (CDC) recommends travelers opt for smaller portions to reduce the likelihood of digestive discomfort.
Schmidt says this is especially important during the first few days of a trip. “Smaller portions are usually easier for the body to tolerate, especially if you have a sensitive stomach or experience digestive discomfort,” Schmidt said.
Once your body begins adjusting, you can gradually return to normal portion sizes, though it’s still worth being cautious with oily or high-fat foods during this transition period.
Skip the Alcohol, Watch the Caffeine
Drinks deserve attention too. Schmidt advises avoiding alcohol, since it can disrupt sleep quality precisely when your body needs consistent rest to reset its internal clock.
Coffee or tea are still fine to enjoy if that’s part of your normal routine, but it’s best to avoid drinking them too late in the day so they don’t interfere with sleep. Both caffeine and alcohol can also increase the risk of dehydration.
“Dehydration can certainly worsen fatigue and the jet lag symptoms you’re experiencing,” Schmidt said.
Because of this, travelers are encouraged to drink water before, during, and after their flight to counteract the notoriously dry cabin air.
Commit to the New Schedule Right Away
Beyond managing eating and drinking habits, travelers need to adjust to their destination’s schedule as quickly as possible.
Joanne Slavin, a nutrition expert at the University of Minnesota, advises travelers to immediately follow local meal times. “Get on your new schedule right away,” she said.
Slavin explains that digestive issues like bloating, constipation, or diarrhea are also fairly common during jet lag. Once the trip ends, travelers should gradually return to their normal sleep and eating schedule back home as well.
“The faster you get back into it, all your usual habits included, the better you’ll feel,” Slavin said.
Jet lag can’t be eliminated entirely, but by gradually shifting meal times before departure, sticking to local meal schedules on arrival, keeping portions light early on, staying well hydrated, and limiting alcohol and late caffeine, you can meaningfully reduce how rough those first few days in a new time zone actually feel.
