Eating Well at Airports and on Flights
Traveling can wreak havoc on your healthy eating habits, but with a little planning and knowledge, you can maintain a nutritious diet even when on the go. Here are some effective strategies and tips to help you eat well at airports and on flights.
1. Prepare for Your Journey
Plan Ahead
Research your terminal and airport options prior to your trip. Many larger airports have local eateries or health-focused options, such as Freshii or Panera Bread, which provide better food compared to typical fast food. Knowing what your options are can reduce stress and increase your chances of making healthy choices.
Pack Healthy Snacks
Before leaving home, consider packing snacks that are easy to transport and nutritious. Opt for non-perishable items like:
- Nuts: Almonds, walnuts, or mixed nuts offer healthy fats and protein.
- Dried fruits: Apricots, apples, or berries provide natural sugars and fiber.
- Protein bars: Choose bars with minimal added sugars and whole food ingredients.
- Popcorn: A low-calorie, high-fiber snack option.
2. Navigating Airport Food Choices
Look for Fresh Options
Once you arrive at the airport, seek out restaurants or kiosks that focus on fresh ingredients. Salads, grain bowls, or wraps typically contain whole foods and avoid unhealthy additives.
Avoid Sugary Beverages
While it may be tempting to grab a sugary beverage, opt for water or unsweetened teas. Staying hydrated is essential, especially during air travel. You can also bring an empty reusable water bottle and refill it after passing through security.
Control Portions
Airport food portions can be larger than necessary. If you’re at a sit-down restaurant, consider splitting dishes or ordering a starter instead of a main course. If you’re at a food court, opt to share items with a travel companion.
3. Health-Conscious Meal Ideas
Breakfast Options
If you’re flying in the morning, look for healthier breakfast choices:
- Greek yogurt: Loaded with protein and can be topped with fresh fruit or granola.
- Overnight oats: Find places that serve oat bowls with nuts and fruit.
- Whole grain wraps: Filled with eggs, avocado, and veggies, they provide a nutrient-dense start to your day.
Lunch and Dinner Choices
For mid-day or evening flights, consider:
- Grain bowls: Typically made with quinoa or brown rice, topped with your choice of proteins (grilled chicken, tofu) and fresh vegetables.
- Wraps: Look for whole grain tortillas filled with lean proteins, greens, and minimal sauces.
- Salads: Opt for salads with a mix of veggies, nuts, and a protein source. Ask for the dressing on the side to control calories.
4. Smart Choices During the Flight
Choose Wisely on the Plane
Airline food can vary greatly, but if you have the option to choose your meal upon booking, select lighter or healthier options. Many airlines offer vegetarian or special dietary meals that can be more nutritious.
Bring Your Own Meal
If you have dietary restrictions or preferences, consider bringing your own meal on board. Items that travel well include:
- Sandwiches: Whole grain bread with lean proteins and greens.
- Salads: Pack in a secure container; choose dressings that are low in sugar.
- Fruits: Apples, bananas, or pre-sliced cucumbers and carrots.
5. Stay Hydrated
Drink Water
It’s crucial to stay hydrated, especially during flights where the air humidity is low. Drink plenty of water before, during, and after your flight. You can also include electrolyte drinks for a boost without excess added sugars.
Limit Alcohol and Caffeine
While enjoying a drink can be part of travel, remember that alcohol and caffeinated beverages can contribute to dehydration. It’s wise to limit these choices and balance them with water intake.
6. Fuel Your Body Right
Healthy Fats and Proteins
When choosing snacks or meals, focus on incorporating healthy fats and proteins. Nuts and seeds are great options for fats, while chicken, fish, or legumes provide protein. These nutrients will keep you feeling fuller longer, which is especially important when travel can lead to irregular eating schedules.
Complex Carbohydrates
Choose foods that release energy slowly. Complex carbohydrates, found in whole grains like brown rice and oats, help to stabilize your energy levels, preventing spikes and crashes in blood sugar.
7. Mindful Eating
Listen to Your Body
Try to eat when you are genuinely hungry rather than out of boredom or habit. Tune into how your body feels throughout your travel. This will help you make healthier choices.
Eat Slowly
Reduction of stress is essential while traveling. Take your time to enjoy your meal instead of rushing through it. This practice can enhance your eating experience and lead to better digestion.
8. Resources and Apps
Use Technology to Your Advantage
Several mobile apps can help you locate healthy food options at airports. Apps like “Airport Sherpa” or “GateGuru” provide information on terminal amenities, including dining options. Staying informed allows you to make better choices on your trip.
Monitor Your Nutrition
Consider using a nutrition tracker app like MyFitnessPal to log your meals and keep track of your intake. This can help you stay mindful of your eating habits while on the move.
9. Special Considerations
Dietary Restrictions
If you follow a specific diet, such as vegan, gluten-free, or others, plan ahead accordingly. Research airport dining options or ensure you bring food that complies with your dietary needs.
Allergies
Communicate your allergies effectively when dining at an airport. Don’t hesitate to ask staff about meal ingredients. Many establishments are accommodating and ready to assist.
Maintaining a healthy diet while traveling is a balance of good planning, smart choices, and mindful eating practices. By implementing these tips, you can eat well at airports and on flights, ensuring you feel your best while on the move.