Sachin Walls
Eating at the airport can be a challenge, especially if you're trying to stick to a healthy diet. Airport eateries often offer foods that are high in fat, salt, sugar and refined carbohydrates, which can leave you feeling bloated, tired and heavy. However, it is possible to find healthier options, such as pre-chopped vegetables with hummus, fruit cups, or a salad with chicken or tuna. If you're bringing your own food, travel snacks like nuts, low-sugar protein bars, apples, and sandwiches are good options.
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What You'll Learn
Healthy eating at the airport
Eating healthily at the airport can be challenging, but it is possible. Airports are not known for their healthy options, and the hustle and bustle of air travel can cause healthy eating habits to fall by the wayside. However, there are ways to make healthier choices while flying, both by bringing your own food and by choosing wisely at the airport.
Bringing Your Own Food
Bringing your own food from home is a great way to ensure you eat healthily at the airport. Solid foods are allowed through security, but liquids are restricted to 3 oz. You can bring ice packs, but they must be frozen. Try to avoid packing your food with foil, as it may be flagged when scanning through security – instead, use Ziploc bags, containers, or parchment paper.
Good options for food to bring from home include:
- Whole-grain bread and chicken sandwiches
- Rice balls or gimbap
- Salads
- Pesto pasta salad
- Hard-boiled eggs
- Homemade fruit and nut bars
- Fresh fruit and vegetables
- Energy bars
- Homemade granola
- Dried soups
- Jerky
- Homemade muffins
- Whole grain pasta salad
- Unsweetened gluten-free oatmeal packet with a single-serve packet of almond butter
Buying Food at the Airport
If you are buying food at the airport, it is a good idea to plan ahead and check the options available at your terminal. Look at menus online to see if there are any healthy options. Many airports now offer make-your-own salads or sandwiches, which can be a good option. You can also look for pre-chopped vegetables like carrot sticks, celery sticks, radish slices, or cherry tomatoes in a ready-to-eat package, paired with hummus for extra flavour, fibre, and protein. Fruit cups are also available at many grab-and-go kiosks, and you can always ask for a side of fruit at a sit-down restaurant.
Some specific healthy options at airports include:
- Starbucks offers veggie trays, fruit cups, and smaller single-serving bags of mixed nuts
- Potbelly’s at Chicago-Midway, where you can customise your own salad or sandwich
- A Mexican-style restaurant at the Denver airport that offers a burrito bowl with rice, grilled veggies, and beans or lean protein
- Natural yoghurt with berry compote from Boots
- A bag of nuts from WH Smith
- An omelette from the hot food counter
- A salad box with houmous, falafel, chicken, tuna or egg for your protein source
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Pre-packaged snacks
Dietitians recommend pre-chopped vegetables like carrot sticks, celery sticks, radish slices, or cherry tomatoes in a ready-to-eat package. You can pair these with an individual portion of hummus for extra flavour and protein. Hummus is a great source of plant-based protein and fibre, and can be a tasty, creamy balance to crunchy sliced veggies.
If you're looking for something more substantial, you can also find sandwiches or wraps with hummus and veggies. Many airports offer fresh produce, including prepared fresh fruit cups at grab-and-go stations. Fruit is a great source of fibre and can help lower the risk of health conditions while reducing body weight.
Other pre-packaged snack options include nuts, low-sugar protein bars, apples, and dried fruit. These snacks are lightweight and portable, ensuring they stay fresh during your flight. If you're looking for a more filling meal, you can also find pre-packaged salads with a variety of protein sources such as chicken, tuna, or egg.
Preparing your own pre-packaged snacks is also an option. You can make sandwiches with fillings like peanut butter and jelly or chicken and salami. Rice balls or gimbap are also great choices as they keep well at room temperature and often include protein and vegetables.
So, while travelling through an airport, you can choose from a variety of pre-packaged snacks that are both nutritious and convenient. Whether you buy them at the airport or bring them from home, these snacks will keep you energised and satisfied during your journey.
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Airport restaurant meals
Eating at the airport can be a challenge, especially if you're trying to stick to a healthy diet. Airport restaurants are often dominated by fast food, high-sugar, high-salt, and refined carbohydrate options that can leave you feeling bloated, tired, and heavy. However, it is possible to find healthier alternatives and make better choices. Here are some tips and meal ideas for airport restaurant meals:
Breakfast Options:
- If you're looking for a quick bite, opt for natural yoghurt with berry compote and a bag of nuts. This will provide you with protein and keep you fuller for longer compared to a croissant and coffee.
- An omelette from the hot food counter is another good option if you have the time and appetite.
- If you have access to an airport lounge, take advantage of the complimentary food options. Typical offerings include bagels, yoghurt, fruit, eggs, and muffins.
- You can also bring your own breakfast, such as a peanut butter and jelly sandwich on sturdy wheat bread, or a meal from a nearby restaurant.
Lunch and Dinner Options:
- Look for salad boxes with a variety of protein options like houmous, falafel, chicken, tuna, or egg.
- If you're craving comfort food, an airport restaurant meal can be a good option. Opt for something more substantial like a sandwich or wrap with houmous and veggies.
- Many airports offer fresh produce, so take advantage of grab-and-go stations with pre-chopped vegetables like carrot sticks, celery sticks, radish slices, or cherry tomatoes paired with houmous.
- If you're feeling indulgent, go for a classic airport meal like a giant pretzel, sushi, or chicken nuggets.
- For a heart-healthy option, cardiologists recommend a tuna salad sandwich, a vegetarian sandwich with avocado and hummus, or making your own salad.
Snacks:
- Portable snacks like packs of nuts, low-sugar protein bars, and apples are great for keeping hunger at bay while travelling.
- Dried soups, jerky, freeze-dried fruit, and peanut butter-filled pretzels are other tasty options.
- If you're feeling adventurous, try unique snacks like vegan all-natural gummy bears or Cheez-Its.
- For a more substantial snack, go for a protein shake, a turkey sandwich, or a homemade trail mix.
Remember, it's okay to indulge in lower-nutrition foods in moderation. Staying hydrated is also important, so bring your own water bottle and limit your caffeine and alcohol intake to avoid feeling sluggish during your travels.
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Home-prepared food
Preparing food at home to eat at the airport can be a great way to ensure you're getting a nutritious meal while also saving money. Here are some ideas for home-prepared meals and snacks to bring to the airport:
Rice Balls or Gimbap
Rice balls are a great option as they can be made ahead of time and keep well at room temperature. You can include a protein of your choice and some vegetables, making it a well-rounded and filling option. Gimbap, a Korean dish similar to sushi, is another variation you can try.
Sandwiches
Sandwiches are a classic travel meal and for good reason. They are easy to make, portable, and can be filled with a variety of ingredients to suit your taste and nutritional needs. Some popular choices include peanut butter and jelly sandwiches, tuna salad sandwiches, or chicken sandwiches. You can also add avocado or hummus for extra flavor and nutrition.
Salads
Salads are a healthy and refreshing option for travel. You can prepare a simple garden salad or get creative with ingredients like tuna, chicken, avocado, or hard-boiled eggs. Salads are also a good opportunity to get your daily dose of vegetables, like carrots, cucumbers, or cherry tomatoes. Don't forget to pack your dressing of choice!
Fruits and Vegetables
Fruits and vegetables are nature's snacks, providing essential vitamins and minerals to keep your energy up during travel. Apples, oranges, bananas, grapes, and berries are all excellent choices. For vegetables, try carrot sticks, celery sticks, or radish slices. You can pair them with hummus or your favorite dip for added flavor and protein.
Trail Mix
Making your own trail mix is a fun and customizable option for travel snacks. Include a mix of nuts, dried fruit, and even some chocolate chips or M&Ms for a sweet treat. Trail mix is a great way to curb hunger and keep your energy stable throughout your journey.
Remember to plan ahead and pack your food in secure containers or bags to avoid any messes. Bringing your own food to the airport can be a delicious and nutritious alternative to the sometimes limited and expensive airport food options.
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Eating at the gate
Eating at the airport can be a challenge, especially if you're trying to stick to healthy eating habits. While it may be tempting to indulge in a 'treat', the food on offer is often high in sugar, salt, and refined carbohydrates, which can leave you feeling heavy, tired, and bloated.
If you're going to be at the airport for an extended period, it's a good idea to plan ahead and bring some portable snacks or even a meal from a nearby restaurant. Travel-friendly snacks like nuts, low-sugar protein bars, and fresh fruit like apples or bananas can tide you over. If you're bringing a meal from outside, consider something that will stay fresh and won't require bulky containers, like a wrap or a rice ball.
If you're looking for a meal at the airport, try to opt for healthier options. Many airports offer fresh produce and plant-based meal options. Look for pre-chopped vegetables like carrot sticks or celery sticks, which you can pair with hummus for extra flavor and protein. If you want something more substantial, you can have hummus and veggies in a sandwich or wrap. You can also find healthy options like yogurt with berry compote, omelets, or a salad box with various protein sources.
If you're craving a sit-down meal, airport restaurants can be a good option, especially if you're looking to pass the time during a delay. Just be mindful of your caffeine and alcohol intake, as these can leave you feeling dehydrated or sluggish.
Remember, while it's important to prioritize healthy options, it's also okay to indulge in moderation. Balance is key, and you can enjoy your favorite treats without compromising your health.
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Frequently asked questions
Some healthy snacks that you can bring from home include apples, oranges, bananas, pre-made sandwiches, rice balls, dried soups, and protein bars.
Many airports offer dietitian-approved snacks like pre-chopped vegetables and hummus, or fresh fruit cups.
It's best to avoid snacks that are high in sugar, salt, and refined carbohydrates, such as fast food, processed snacks, and giant cinnamon buns.
If you have time for a sit-down meal, you can find healthier options like a salad box with hummus, falafel, chicken, tuna, or egg, or an omelette from a hot food counter.
