How To Eat Healthy At Airports – 80 Twenty Nutrition

How To Eat Healthy At Airports

Do you travel often? Are layovers a part of your life? Then no matter how prepared you are, you might be stuck in an airport without healthy snacks to tide you over.

Nashville Dietitian Sarah Jane Bedell wrote an amazing article for SELF Magazine on what dietitians really eat at airports, featuring my picks plus tips from other top media dietitians!

So what do I choose when I’m in an airport and hunger sets in?

 

  1. Soup or Salad
Photo credit: AJ Gazmen via Flickr
Photo credit: AJ Gazmen via Flickr

 

At Wolfgang Puck or similar, I’ll get a salad with chicken or a soup. Take a look at the toppings and salad dressing. Choose grilled chicken rather than fried or crispy chicken. Limit the cheese and ask them not to add any bacon or other high calorie ingredients. Ask for dressing on the side and get olive oil and balsamic vinegar rather than packed dressings when you can.

At California Pizza Kitchen, I always get a half salad; a full salad is 800 calories or more!

 

2. Oatmeal or Breakfast Sandwich

Photo credit: Daniella Segura via Flickr
Photo credit: Daniella Segura via Flickr

 

At Starbucks, I get the oatmeal without sugar and set aside the dried fruit and mixed nuts to have later as a snack. They go really well with the almonds I typically have in my purse!

Photo credit: Robespierre Dornagon via Flickr
Photo credit: Robespierre Dornagon via Flickr

 

I also like their breakfast sandwiches for a good balance of protein and whole grains. The sandwiches that are under 300 calories are the Reduced Fat Turkey Bacon and Egg White Sandwich on a whole wheat English muffin and the Spinach and Feta Breakfast Wrap with Egg Whites.

 

3. Greek Yogurt or Hummus

Photo credit: Doug via Flickr
Photo credit: Doug via Flickr

 

A protein-rich dip is a great choice to keep you away from the tempting pastries, chocolates and candy, giant sandwiches and pizza slices that abound in airports everywhere. Most airport kiosks are featuring Greek yogurt cups with berries or single-serving containers of hummus with celery and carrot sticks or whole grain crackers.

Note: if you have the foresight to pack snacks to take with you, keep in mind that Greek yogurt or hummus might be taken away. Yes, it happened to me and I got hangry! It depends on what airport security’s definition of a liquid or a gel is… but I wouldn’t chance it. That’s why I never leave home without my nuts…

 

4. Fruit and Nuts

Photo credit: Kirinohana via Flickr
Photo credit: Kirinohana via Flickr

 

I always bring apples and raw, unsalted almonds with me when I travel to keep my energy levels stable and hunger at bay. If I run out I’ll buy some unsalted nuts, seeds or apple chips at the airport to snack on.

 

5. Water!

Photo credit: Steven Depolo via Flickr
Photo credit: Steven Depolo via Flickr

 

I ALWAYS travel with an empty stainless steel water bottle so I’m not stuck spending a fortune on bottled water at airports. I also find they never give you enough water in flight (what’s with those tiny little cups?) so I always fill up at a water fountain prior to boarding.

What do you choose to stay healthy at airports? Share your tips in the comments below!

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