Long-haul air travel is the gateway to seeing the world, but that doesn’t mean it’s always easy on the body. The pitfalls of long flights can include jet lag, bloating, swelling of the legs and feet, dehydration, and dry skin. But fear not, international traveler, because the foods you eat in the air can actually make a huge difference in the way you feel, both inflight and after the plane touches down. By choosing your snacks carefully, you can severely diminish the negative effects of flying — even jet lag! We asked experts to share their top picks for traveling several hours in the sky, and now we’re ready to tackle any flight across the ocean.