Making healthy food choices can be particularly difficult when you travel during the holidays.  Airport dining options, long flights and staying in hotels all make deciding what to eat particularly challenging.  However, by planning ahead and following some Nutrition for You recommendations, you can leave the comforts of home and still stick to your meal plan.

1. Eat before you leave.  Depending on the time of your flight, eat a healthy meal or snacks at home before you leave so you won’t get to the airport hungry.
2. Bring your own food.  Pack a healthy meal and snacks for the plane such as a sandwich, fruit, cut vegetables, cheese sticks and Kashi bars.  If it’s a long flight, avoid perishable items or bring a cold pack.
3. Never skip meals. Continue to eat breakfast and snacks, even if you know you’ll be eating again once you have reached your destination.

What are healthier options for food at the airport?

As soon as you get settled in, look around for healthier dining options at the airport.  Remember that if you had a healthy meal or snack before you left, you won’t be too hungry for something to eat while waiting for your flight.  Here is a list of airport food that Nutrition for You recommends.

Breakfast Bites

At a bakery, you can choose

• mini-cereal box with non-fat milk,
• low-fat yogurt, or
• fresh fruit.

At Starbucks, healthier options can be

• oatmeal with nut topping and no brown sugar, and ask to have it made with non-fat milk,
• spinach-feta wrap, and
• low-fat turkey bacon breakfast sandwich.

Lunch or Dinner Eats

At McDonald’s,

• grilled chicken sandwich with BBQ sauce and no mayonnaise,
• caesar salad with grilled chicken and low-fat balsamic vinaigrette dressing, or
• southwest salad with grilled chicken and low-fat balsamic vinaigrette dressing.

At Panda Express, string bean chicken with a half cup of rice is a healthier option.

At Subway, choose these sandwiches and make sure to leave out the mayonnaise and ask for extra veggies,

• 6″ oven roasted chicken breast sandwich or
• 6″ turkey or roast beef sandwich.

At Taco Bell, 2 soft grilled chicken tacos with no cheese or sour cream is a healthier option.

And finally, a grilled chicken sandwich with no cheese or mayonnaise is always a healthier option for lunch or dinner at any restaurant.