Sarah Heckler
MS, RD, LDN, CISSN
As a dietitian, one of the questions I get asked frequently is, “What do you eat when you’re traveling?” It’s a valid question because let’s face it, airports aren’t exactly known for their abundance of healthy food options. However, with a little planning and some strategic choices, it’s entirely possible to find nutritious and satisfying meals and snacks while on the go.
Breakfast:
Arriving at the airport in the early morning hours often means breakfast is the first meal on the agenda. Opting for something balanced and filling is key to starting the day off right. Grab-n-go breakfast options include things like oatmeal topped with nuts and fruit, a breakfast egg sandwich or Greek yogurt, and a piece of fruit. For those who prefer a grab-and-go solution, having a protein bar on hand—such as my personal favorite, the Perfect Bar—can be a lifesaver, readily available at many airport convenience stores. Alternatively, if time permits for a sit-down meal at a restaurant or airport lounge, the breakfast menu offers a wider array of choices, including egg plates and omelets. Whatever the choice, it’s essential to incorporate a good source of both protein and fiber to stabilize blood sugar levels and ensure lasting satisfaction throughout the morning.
My go-to breakfast order: a dark chocolate peanut butter Perfect bar or the turkey bacon, cheddar, and egg white sandwich from Starbucks.
Snacks:
Snacks are a must-have for any traveler, whether it’s to fend off hunger during a layover or to satisfy cravings on a long flight. Instead of reaching for the typical airport fare of chips and candy, consider packing your own snacks or seeking out healthier options. Nuts, trail mix, fresh fruit, and cut-up veggies with hummus are all portable and nutrient-rich choices that can keep you fueled throughout your journey. Unless I am on a long flight, I tend not to snack and instead focus on filling and satisfying meals. Snacking during travel can often stem from boredom rather than genuine hunger, leading to mindless eating habits. To avoid unnecessary snacking, it’s helpful to engage in activities that occupy the mind, such as reading a book, watching a show or movie, or catching up on emails. By keeping the mind engaged, it becomes easier to resist the temptation to snack out of boredom.
Airport lounge snack ideas:
- Fruit and nuts
- Peanut butter and fruit
- Cheese and fruit
- Cheese and crackers
Grab-n-go snack items in the terminal:
- Hummus packs
- Veggie and ranch cups
- Snack boxes
- Cheese and fruit trays
- Greek yogurt
- Protein shakes
- Protein bars
- Unsalted, roasted nuts
- Fresh fruit
My go-to snack order: a snack box or sabra hummus and a pretzel pack.
Lunch/Dinner:
When it comes to mealtime, the airport offers a variety of options ranging from fast food joints to sit-down restaurants. While it can be tempting to indulge in a greasy burger or fried chicken, there are healthier alternatives available. Seek out establishments that provide salads featuring lean proteins such as grilled chicken or tofu, wraps brimming with vegetables and hummus, grilled fish dishes, and steamed vegetables. Whether you’re in the mood for a quick bite on the run or prefer to unwind in the comfort of an airport lounge, there are nutritious options to suit every palate.
Grab-n-go options:
- Pre-made Salads: Choose salads with a variety of colorful vegetables and a lean protein source like grilled chicken, turkey, or tofu. Avoid creamy dressings and opt for vinaigrettes or oil-based dressings on the side.
- Wraps and Sandwiches: Look for wraps or sandwiches filled with lean proteins such as turkey, grilled chicken, or hummus paired with plenty of vegetables. Opt for whole grain or whole wheat options when available for added fiber.
Airport lounge options:
- Hot Entrees: Many lounges provide hot buffet-style options, including dishes like grilled fish, roasted chicken, or stir-fried vegetables. Fill your plate with lean proteins and colorful veggies for a satisfying meal.
- Soup and Salad Bar: Take advantage of the soup and salad bar, loading up on nutrient-rich greens, fresh vegetables, and broth-based soups. Be cautious of creamy soups and heavy dressings, opting for lighter options instead.
My go-to lunch/dinner order: a grab-n-go wrap with either turkey or grilled chicken.
Hydration:
Staying hydrated while traveling is crucial, especially since air travel can be dehydrating. Instead of sugary sodas or calorie-laden specialty coffee drinks, opt for water, herbal tea, or sparkling water. Bringing along a reusable water bottle that you can refill throughout your journey is a sustainable and cost-effective way to ensure you’re getting enough fluids.
The first thing that I do when I get to the airport is purchase a big bottle of water once through security.
International Flights:
International flights present unique challenges when it comes to maintaining healthy eating habits due to longer durations and potential time zone changes. Here are some tips to help you prepare and eat healthily during your international journey:
- Pack Snacks: Bring along nutritious snacks to avoid relying solely on in-flight meals. Portable options like nuts, dried fruit, whole grain crackers, and protein bars can help keep hunger at bay between meals.
- Choose Wisely: When selecting in-flight meals, opt for lighter options such as salads, grilled chicken or fish, and steamed vegetables. Avoid heavy, creamy sauces and fried foods, which can leave you feeling sluggish during the flight.
- Hydrate: Stay hydrated by drinking plenty of water throughout the flight. Airplane cabins have low humidity levels, which can lead to dehydration. Limit caffeinated and alcoholic beverages, as they can contribute to dehydration.
- Consider Special Meals: Many airlines offer special meal options, including vegetarian, vegan, gluten-free, and low-sodium meals. Requesting one of these options in advance can ensure that you have a healthier meal tailored to your dietary preferences
- Mindful Eating: Practice mindful eating by paying attention to your hunger and fullness cues. Avoid mindlessly snacking out of boredom or stress and instead focus on enjoying your meals when you’re truly hungry.
Final Thoughts:
Eating healthy at the airport may require a bit of effort and planning, but it’s entirely possible with the right mindset. By prioritizing nutrient-rich foods, staying hydrated, and making mindful choices, you can fuel your body and feel your best while on the go. The next time you find yourself navigating the terminal, remember that healthy eating doesn’t have to take a backseat to convenience. Bon voyage and happy eating!
Call Us Today: 919-990-1130