If you happen to be on one of the last remaining flights on the planet that serves a meal that’s good, but airline meals today aren’t what they used to be in the days when Pan Am “stewardesses” chilled the champagne before take-off. Even if by some miracle of the skies you were bumped up to First Class don’t expect filet mignon, because you’re lucky to get a soggy turkey sandwich on a hard roll, which is not supposed to be hard.

Mile High Meals

Here are some tried and true, quick tips for healthy mile high meals:

• Use the mustard, not the mayo to cut calories on airline sandwiches.
• Throw the pre-packaged brownie or cookie into your bag for a hunger emergency later. Don’t eat it out of boredom now.
• If the roll is inedible and tough, don’t eat it. Save those calories for the business dinner or family fest at your destination.
• Know that you can order a special meal ahead of time. Airlines request a minimum of 24-hours notice. Special meals usually include fruit for dessert, which is much better than the glue-like cube that passes for cake served with regular meals.

Water You Drinking?

When you finally get on the plane, another good reason to BYOB of water is chances are you’ll be beyond thirsty by the time the flight attendant drink cart reaches your row. Settle in, buckle up and have a refreshing swig of spring water to celebrate completing the first leg of the travel challenge.

Which brings us to alcohol at altitude. Limit the wine and load up on water. You and your skin and your brain can really get dehydrated in a pressurized cabin. If it’s at the end of long travel day and you want a drink to unwind, that’s fine. But make sure to double up on water with the wine or spirits. Or mix in a few “mocktails.”

If you are totally bored with water and even sparkling water you can be creative even with the limited selection on an airline drink cart. Order “half orange juice and half club soda” for a refreshing drink that delivers the nutrients in orange juice at half the calories.

Smorgasbord Aboard

A final note on airborne eating; please respect your fellow passengers. If you are packing a lunch from home don’t bring the leftover Chinese or smelly meats and cheeses. The air up there is shared and odors travel fast.

A container of yogurt and a plastic spoon is acceptable, cheese and crackers with an apple is downright fashionable and a Mediterranean selection of olives and nuts stored separately in little plastic bags is absolutely inspiring. Don’t be surprised if you make friends fast as your seat mates ask, “Did you bring any for me?”