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The Best Snacks for Air Travel

The Best Snacks for Air Travel

Laurie Norris

If you have ever been on a flight that lasted more than a couple hours, you know that those little bags of peanuts or pretzels just don’t satisfy those hunger pangs. There is a lot to consider though, before packing a snack.

First of all, if you bring something from home, you have to make sure it can get through airport security. Containers cannot have any more than 3 ounces of liquids or gels, so if you plan to bring yogurt, hummus or even peanut butter, you won’t be able to bring much.

You also don’t want to worry about keeping anything cold. If you want to bring a sandwich, a good choice would be a PB & J, using a natural peanut butter and 100% fruit jam (just be mindful of the amount!). Pieces of fruit or some cut-up veggies offer some filling fiber and extra hydration.

Depending on how much you carry on, you also don’t want to bring snacks that take up too much space. For your own healthy salty snack, instead of eating what the airline offers, opt for your own mix of healthy natural nuts. If you like a little sweetness with your salt, mix them with some whole-grain cereal and raisins. Roast some chick peas with your favorite seasonings (400 degrees for an hour) and bring them in a bag. Edamame is also a good choice. Always try to pick something that has a balance of protein and fiber.

This should go without saying, but when the flight attendant comes around asking what you would like to drink, do NOT order soda or sugary juices. Water is by far the best choice! Especially when flying for a long period, it’s easy to get dehydrated without realizing it. Unfortunately, you cannot bring your own bottle of water to the airport, or you will definitely watch the TSA toss it in the trash. However, you can buy a bottle of water after you go through security or fill a water bottle of your own at the drinking fountain to bring with you on your flight. Then you will have water on hand without waiting to ask the flight attendant for it.

If you don’t really want to worry about packing snacks from home, there are many options to choose from at the airport. Here are a few:

-Fresh fruit

-Protein bars




-Greek yogurt



Finally, please be mindful of your seat mates! Don’t buy a tuna sandwich or a sub full of onions. If you decide to bring food that is fragrant, you will be about as popular as that annoying person behind you who kicks your seat!

So don’t just worry about which clothes you are going to pack. Put some thought into your snacks, and you will have a much happier experience while you travel.  If you would like more ideas on eating healthy any time, contact our Registered Dietitian and certified personal trainers for help!

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