Smart Choices: Top Healthy Airport Eats Before Boarding Your Flight
In the hustle and bustle of air travel, maintaining a balanced diet can be challenging. However, with a few strategic tips and some planning, it's possible to make healthy choices while navigating airport menus.
Firstly, consider choosing healthy snacks from airport shops. Many newsstands like Hudson Newsstand offer options such as almonds, cashews, trail mix (preferably in portion-controlled bags), hard-boiled eggs, fresh fruit, and high-protein snacks like Epic Bars and Krave Jerky. These snacks are often low in calories, fat, and sodium, helping you stay energised during your journey.
For those seeking vegan and plant-based options, airports like San Francisco International Airport (SFO) and Chicago O’Hare International Airport (ORD) offer a variety of vegan-friendly restaurants, serving meals such as vegan burgers, salads, smoothies, and bowls. Apps like HappyCow can help you locate vegan options specific to your terminal ahead of time.
Bringing or preparing your own healthy snacks is another smart option. Pack plane-friendly snacks such as veggie sticks with hummus or tzatziki, homemade granola bars, dried fruits, trail mix, veggie sushi or salad rolls, and green smoothie shots (under 100ml to pass security). These options are fresh, nutrient-rich, and avoid common airport food pitfalls.
When dining in an airport restaurant, seek balanced meals like a Greek salad with lean protein (e.g., chicken nuggets) or Mediterranean-inspired bowls. Aim for dishes with fresh vegetables, lean protein, and healthy fats to maintain energy during your journey.
If you have a cooler bag with ice packs, bring travel-safe perishable items such as sliced veggies, hard-boiled eggs, jerky, protein or nutrition bars, individual nut butter packets, instant oatmeal packets, and fresh fruit like apples, oranges, or bananas. These provide variety and nourishment on the go.
When making your selection, remember to read labels to avoid hidden sugars and saturated fats. Common sugars to watch for include high fructose corn syrup, sucrose, agave nectar, and honey. For beverages, choose water, unsweetened tea, or black coffee instead of sugary drinks.
Be cautious with sauces and dressings; they often hide unhealthy fats and sugars. Opt for sources of healthy fats, like avocados or olive oil, instead. When selecting main courses, steer clear of anything described as "crispy," "creamy," or "loaded."
Quinoa bowls, grilled chicken salads, or veggie wraps can provide essential nutrients and energy without excessive calories. Select lean proteins like grilled chicken breast, which contains approximately 165 calories and 31 grams of protein per 100 grams. Opt for items that provide at least 300 calories or less per serving, often indicated as "light" or "fit" on the menu.
Incorporating fresh fruits and vegetables is also crucial. Opt for options rich in nutrients such as kale, spinach, or mixed greens. Vegetable Soup, for instance, offers 100 calories, while a Grilled Chicken Salad with vinaigrette provides around 350 calories.
When it comes to beverages, choose water, herbal teas, or black coffee, which offer minimal calories compared to sugary sodas or creamy drinks. The American Heart Association recommends a maximum of 6 teaspoons (25 grams) of added sugar per day for women and 9 teaspoons (38 grams) for men.
By planning ahead, utilizing airport resources, and packing your own nutritious snacks, you can maintain healthy eating habits even while navigating the challenges of airport dining. Stay focused on fresh ingredients, whole foods, and balanced meals, and you'll be well-equipped to face your journey.
- Incorporating science-backed meal planning into your travel routine, like selecting nutrition-rich snacks from airport shops or preparing your own healthy meals, can help maintain health-and-wellness during air travel.
- For those prioritizing health-and-wellness and lifestyle, vegan-friendly airports offer a range of plant-based restaurant options, such as Chicago O’Hare International Airport or San Francisco International Airport, which provide vegan burgers, salads, smoothies, and bowls that cater to various dietary needs.
