Have 4 ounces grilled salmon seasoned with 1∕2 teaspoon ground ginger; 1 cup steamed kale; 1 baked sweet potato; 1 apple.

Why salmon and ginger?
Planes are breeding grounds for germs. But eating salmon before you fly may help power up your immune system. According to a study from Washington State University, astaxanthin—the compound that gives salmon its pink hue—can make your body more efficient at fighting off viruses. For an even smoother flight, season your fish with ginger. German researchers found that the herb can calm a queasy stomach.

Why steamed kale and sweet potato?
These veggies are sky-high in vitamin A. "The nutrient protects mucus membranes in the nose, which is the body's first line of defense against bacteria," says Somer. Food swap: You can trade the kale for spinach and sweet potato for carrots to reap the same benefits.

Why apple?
One apple has 4 grams of fiber, which can increase the production of virus-fighting anti-inflammatory proteins, finds a new University of Illinois study. Plus, it will keep hunger at bay.

BEST AIRPORT OPTIONS: Healthy Food on the Fly

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