When it comes to eating healthy, airport terminals aren’t usually the most conducive setting.
Amid the slew of fast-food chains, display cases full of sugar- and sodium-laden goodies, and wildly overpriced packaged snacks, it can be difficult to prioritize nutrition or your wallet.
Airports often feel like a state of limbo, where the normal rules of living don’t apply — because where else can you enjoy a giant cinnamon pretzel, lo mein, and a margarita all before noon?
However, there are strategies to eat healthier at the airport and keep yourself feeling full and satisfied before the smell of pizza wafts into your gate.
TODAY.com spoke to Collin Popp, P.hD., dietitian and assistant professor in the department of population health at the NYU Grossman School of Medicine, about how to navigate eating healthy at the airport and the most nutritious travel-friendly snacks to pack in your carry-on.
According to Popp, it’s normal to find it hard to eat healthy at the airport. “The hardest thing with travel and eating healthy is really just a lack of control,” he tells TODAY.com.
When you’re stuck in an airport terminal without any snacks brought from home, your choices are very limited. “You’re left to whatever is there in the terminal, and sometimes that might not be the healthiest option,” says Popp.
Long flights and layovers can also make it hard to stick to a routine. “Not only are you changing what you’re eating, you’re also messing with your eating schedule,” says Popp.
If you’re traveling across time zones, this can disrupt your circadian rhythm, which can also mess with your appetite, he adds. As a result, you may go hours without eating a proper meal.
Suddenly, all that quick and easy food full of fat, salt and sugar is tempting. If you do give in, don’t stress (especially if you’re on vacation). Indulging in your favorite fast food at the airport from time to time probably won’t do serious harm to your health.
However, it may not leave you feeling great, especially on a long plane ride. It’s best to try to eat healthier at the airport when you can, says Popp. Here’s how:
How to Eat Healthier at the Airport
The goal is to find snacks and meals made with whole, nutritious foods that have a good amount of protein, fiber, healthy fats and complex carbohydrates to help keep you full. Try to limit excess sugar, sodium and saturated fats when possible.
Timing is also important. Unless you’re in another time zone, try to eat at a similar time and in a similar fashion as you would during a normal day, Popp says.
“Don’t go too long without eating while traveling,” says Popp. If you’ve ever walked around an airport terminal when you’re starving, you know why.
When hunger strikes, here’s how to find healthier options, no matter what’s open near your gate:
Sit-down restaurants
“If you have time to sit down at a restaurant, that’s likely your best option because you can at least get something fresh,” says Popp. You can also modify your meal and substitute sides.
Healthy breakfast options include an omelet with vegetables, oatmeal with berries or avocado on whole grain toast. Eggs are rich in protein, vitamins and healthy fats, making them a smart choice wherever you are.
“If it’s later in the day, you can get a healthy green salad topped with grilled chicken and avocado,” says Popp.
In addition to chicken, fish, tofu, and beans are also great lean protein sources. Pair these with plenty of vegetables, nutritious whole grains like brown rice or quinoa, or a side of fresh fruit.
Fast-food chains
If you don’t have time to sit down, there are some healthy options at certain fast-food chains.
Healthier breakfast options from coffee chains include egg white wraps, oatmeal, or veggie and egg sandwiches.
Sandwich chains can be a good choice if you opt for whole grain bread, leaner meats like turkey, and extra vegetables. A nutritious tuna salad sandwich or a veggie sub are both healthy cardiologist-endorsed airport food options, TODAY.com previously reported.
Many airports have Mexican-inspired chains, which offer fresh tacos or burrito bowls you can load with veggies, beans, and salsa.
Fast-food salads can be a good option, but they can also be high in calories and fat, depending on the toppings and dressing, Popp warns — so always read nutrition information.
Grab-and-go snacks
“If you’re left to one of those news stores or markets, I will say they’re getting a lot better, and there’s increased access to fresh foods,” says Popp.
Opt for packaged hard-boiled eggs, hummus, individual cups of cottage cheese, nuts and seeds, and fresh fruits.
“If you have something higher in sodium, try to pair it with a fruit to balance that out with potassium, like a banana,” says Popp.
Beef jerky is another great protein-filled snack, Popp adds. When choosing a healthier jerky, look for high-quality meat like grass-fed beef, minimal ingredients and processing, and less sodium.
Protein bars and shakes can also be a good option. “They’re quick and easy, but be mindful of the added sugar and calories,” Popp adds.
Healthiest snacks to pack for the airport
The best strategy to eat healthy at the airport is packing your own snacks and meals in your carry-on, says Popp. This way, you aren’t beholden to the options in the terminal — and you save money because airport inflation is real.
“Being prepared is really important,” Popp says.
Before you leave for a trip, stop by the grocery store and pick up some travel-friendly foods and snacks to pack in your carry on, says Popp. Alternatively, go through your fridge to see what you can pack — which is also a great way to reduce food waste.
“When I’m packing my clothes for a trip, I’m also packing my food for that trip, so I’ll have a dedicated compartment in my bag for the snacks,” says Popp.
“Packing healthy snacks is going to help prevent you from going long periods without eating, and when you are hungry, not having to go for processed or fast foods, so you have more control over what you’re eating.”
An ideal airport snack will include protein, fats, fiber and some carbs, Popp adds. When going through your airport snacks, try to eat any fresh or perishable foods first.
All of the snacks on this list are TSA-approved to bring through security. However, foods like peanut butter, hummus, yogurt, creamy cheeses and other spreads are subject to the same rules as liquids in carry-on bags (no more than 3.4 ounces or 100 milliliters per item is allowed).
Here are 17 healthy snacks to pack for your next trip:
- Protein bars
- Beef jerky
- Hard-boiled eggs
- Nut butter
- Seeded crackers
- Hard cheeses or cheese sticks
- Pumpkin seeds
- Almonds
- Cashews
- Pistachios
- Dried edamame
- Fresh fruit (bananas, strawberries, apple slices)
- Freeze-dried fruits
- Raw veggies (carrots, bell peppers, celery)
- Hummus
- Greek yogurt
- Homemade sandwiches
Depending on where you are flying from or to, certain fruits and vegetables may not be allowed due to the risk of spreading invasive plant pests. Always reference the TSA guidelines or contact your airline if you have questions.
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