top of page

Foods That Fly Well

(Photo by Nutrition Studies)

It’s important to set aside time before our flight to prepare and pack healthy food choices that will nourish our bodies. There is a lot of food available at the airport, and trends are pointing towards healthier, natural and local products but it is a slow change. Most of the food leaves us feeling uncomfortable in our bodies and fatigued. By planning ahead and having healthy options available while traveling, there’s no need to visit the food court, making it easier to resist the temptations of fast food. Before heading out the door to catch our flight, these are some healthy, non-perishable, and refreshing snack options that we toss in our carry-on:

  • Citrus Fruits: clementines, oranges, and grapefruits help us stay hydrated and curb our sweet tooth.

  • Veggies: snap peas, baby carrots, and sliced bell peppers are also hydrating and full of fiber.

  • Protein Packed Bites: nuts (almonds, pecans, pistachios) and meat jerky. Make sure to choose the low-sodium or natural option for both.

  • Baked Veggie Chips: thinly slice several beets, sweet potatoes, parsnips and zucchini. Separate the slices on a piece of parchment and drizzle with a little olive oil and a pinch of salt. Bake at 375 for 20 minutes or until crispy. This is a much healthier option than picking up a bag of potato chips that is full of extra additives and trans fats.

  • Meal Replacement Shake: fill a shaker bottle with one serving of a meal replacement protein powder. Choose one that has between 24-36 grams of protein. Ask the flight attendant for some water when you’re starting to get hungry then simply shake and voila; a simple and sip-able high quality protein meal.

  • Something Crunchy: rice cakes with nut butter.

  • Instant Oatmeal: for morning flights we love filling a thermos with some oats, seeds (sunflower, pumpkin, chia) and a few pieces of dried fruit or a pinch of brown sugar to sweeten it up a bit. Buying instant oatmeal may be less of a hassle but then there’s chance of added un-natural sweeteners, sodium, and other unnecessary ingredients. Ask a flight attendant for some boiling water when you’re ready to enjoy your concoction.

  • Chia Pudding: we mix up 1 cup of an unsweetened non-dairy milk (almond, soy, or coconut), 1/4 cup chia seeds, and a sweetener to taste; maple syrup, honey, agave or vanilla. Leave it over night in the refrigerator and top with fresh berries or granola in the morning. Be sure to pack no more than 4oz (1/2 cup) for easy carry-on.

  • Dark chocolate: 65% cocoa content or higher can help regulate our hormones, stress, and boost our mood with its natural dose of caffeine.

  • Ginger Tea: we fill an insulated travel mug with 1 teaspoon of honey, half a sliced lemon, and a couple knobs of fresh sliced ginger. Once we’re ready to relax and unwind we ask the flight attendant for a cup of boiling water to start the steeping process.

bottom of page