As travellers prepare for the busy holiday period, Singapore Airlines reveals the best menu options for customers to feel refreshed and relaxed on arrival. Advice is offered on how to prevent bloating, fatigue, jet lag, travel sickness and indigestion through Singapore Airlines' global selection of on-board menus.

Today's travellers are more savvy than ever when it comes to pleasing their palate and the impact food choices have on their body. To be the airline of choice, Singapore Airlines has developed considerable skill and expertise to best fulfil the expectations of our customers.

Singapore Airlines' resident Chef and Manager of Food & Beverage, Hermann Freidanck is responsible for creating the airline's globally renowned on-board menus. He has helped identify preferable foods to eat in the air and here he shares some top tips on what travellers should eat to enjoy their flight and help alleviate the discomforts that can be associated with flying.

1.     Jet lag Research has shown that eating the right kinds of food can leave people up to 16 times less likely to suffer from jet lag. Meals act as 'time cues' for your body so adjusting the amount and type of food you eat can make a big difference. When flying, opt for a light meal that is relatively easy to digest as it is best to arrive feeling slightly hungry. Eating a high protein meal once you land means you will be able to keep as active as possible in a bid to switch to the new time zone.

A light but high protein egg option for breakfast is offered across all classes across the Singapore Airlines' global network, and every meal service on Singapore Airlines offers a protein choice.

2.     Travel sickness For customers that suffer from travel sickness, ginger is well known to help quell its effects, so consider opting for a ginger-based drink such as ginger ale when ordering from the drinks service. In addition, ginger is a popular ingredient used in many Oriental dishes.

There is always an Oriental dish available when travelling with Singapore Airlines. First and Business Class Customers choosing the Book the Cook option can select items such as classic Singaporean dish Chicken Rice, which is served with a ginger condiment and also incorporates chilli sauce along with a range of other ingredients.

3.     Indigestion Air travel can bring about a sluggish effect on digestion and absorption of nutrients. Potatoes contain a compound called alkaloids that are thought to have an antacid effect. Similarly turmeric is known to be a potent digestive aid. Turmeric features in Singapore Airlines' menus across all classes, in particular in dishes such as the Indian Lamb Shank Curry. Pineapple is also a digestive aid which contains an enzyme called bromelain that helps break down food in the stomach.

Plenty of vegetables and whole grains promote digestion and the protein structure of fish makes it easier to digest than meat. A fish or seafood option is always available across all classes on all routes, making them a good choice on-board.

4.     Anxiety Vitamin B, found in whole grains, fruit and vegetables has a profound effect on the nervous system, helping to reduce stress. Celery has long been prescribed by naturopaths for anxiety as it has a tranquilising effect on the central nervous system so this is a good option to choose prior to boarding, to help quell any pre-flight nerves. Dehydration can also cause stress, headaches and irritability so drinking plenty of fluids whilst in the air is important.

Singapore Airlines' cabin crew regularly pass through the cabin with water and juice to assist customers in keeping hydrated, with additional drinks also available when required. In addition, menus are planned to ensure proteins and vegetables are not repeated between meal services to provide a variety in the amount and types of anxiety-reducing vegetables consumed. For those that prefer an entirely vegetarian meal option, these are available in a range of culinary styles as part of 31 'special' meal options the airline offers.

5.     Fatigue Choose foods that will boost brain power rather than sap it if you want to work inflight or you are going to a meeting straight from the plane. Zinc, which is found in protein-rich foods, has been linked to better intellectual performance in clinical tests. Also, eating protein with vegetables or fruit provides the brain with the vitamins necessary for mental stimulation.

The all time favourite Book the Cook dish for business travellers looking to work in-flight is the Lobster Thermidor, which is high in protein. Equally, chilli is one of the most commonly used ingredients within menus and has been shown to aid improved sleep and leave people feeling more awake the next day.

6.     Bloating Bread, broccoli, beans and peaches can produce intestinal gases by expanding in the stomach causing bloating, so avoid them before your flight. Also limit your intake of fatty foods, which slow down digestion, salty snacks that encourage water retention and fizzy drinks that contain carbon dioxide6 if you tend to suffer with inflight bloating. Green tea is good for stimulating digestive enzymes and has all-round detoxifying properties which help to alleviate trapped wind, a common inflight problem.

Opt for Japanese green tea onboard Singapore Airlines if you are likely to suffer with digestive ailments inflight. Pre-biotics are also said to reduce bloating and are commonly found in foods such as bananas, berries, chicory, onions and garlic. Select a banana from the Singapore Airlines fruit basket, available as a light snack on board in Economy through to First class.

Singapore Airlines' International Culinary Panel

In September 1998, Singapore Airlines was the first airline to introduce an International Culinary Panel, comprising award-winning chefs from the culinary capitals of the world. The Panel works closely with the Airline's own chefs, to specially create the unique selection that is available on board. The chefs are:

Georges Blanc, France's three Michelin-starred chef who has culinary ancestry dating back to 1872

Sanjeev Kapoor, one of India's most beloved and famous celebrity chefs with a popular TV cookery programme, Khana Khazana

Sam Leong, Singapore's very own celebrity chef and winner of Asian Ethnic Chef of the Year in 2001, 2002, 2004 and 2009 from the World Gourmet Summit Awards of Excellence

Matt Moran, widely regarded as the ambassador for Australia's cuisine and a champion for fresh, seasonal Australian produce

Yoshihiro Murata, Japan's Michelin-honoured master in the sophisticated culinary art of kaiseki

Alfred Portale from the US, winner of James Beard Foundation's Best Chef title in 2006 and well-known for his lofty, creative plating of delicious dishes

Zhu Jun from China, well-known for his refreshing take on modern Chinese cuisine

Suzanne Goin from USA is the latest chef to join Singapore Airlines' ICP. She brings an inventive and distinctly Californian style to SIA's inflight dining experience, with a focus on fresh, seasonal ingredients from local markets and purveyors, and preparations rooted in classic culinary traditions.