Travel can cause upset stomachs and a play with your internal clock. Nothing busts a vacation like feeling sick and tired. Try indulging in these foods to fight jet lag and pack these snacks to prevent motion sickness and exhaustion.

Related: Jet Lag Remedies on the Go

Water With Lemons

First and foremost, water will be your best defense against jet lag. Dehydration is one of the biggest culprits for feeling lethargic. Spiking your water with lemons will be a huge bonus. Lemons contain properties that will help to fight off dehydration. Drink plenty of caffeine-free herbal tea, 100% fruit juices, and plain old H2O before, during, and after your trip. Avoid salty snacks, like those airplane pretzels and peanuts. Instead, opt for juicy fruits.

Nuts

Focus on protein-rich snacks like nuts. Almonds are a great choice, but can be caloric-bombs so be mindful of portions. Brazil nuts are another great powerful nut packed with copper, zinc, potassium, riboflavin, heart-healthy fats and magnesium. Walnuts and pistachios will be a great choices and easy to find, too.

Yogurt

Keeping yourself as healthy as possible when packed in a tight space with germ infested passengers can be a challenge. So stock up on yogurt. Aside from supporting the protein factor, yogurt is full of probiotics can help maintain a strong immune system.

Related: Jet Lag Remedies on the Go

Ginger

Ginger is by far one of the best natural remedies for motion sickness. It can also reduced headaches, relieve congestion, and relax muscles. Try adding a few slices of ginger root to your tea for amazing health benefits.

Timing can also play a role into your jet lag problems. Your body has a natural internal clock and light, along with food, can adjust that clock and make you feel groggy. Think about your meal planning at least 12 hours in advance of what will be your first morning in the new time zone and have a light meal around that time. Then, let your blood-sugar levels steadily drop to mimic what happens during sleep. Next, have a protein-heavy “breakfast” and be on your way to beating jet lag.