Healthy Hacks for Airport Travel

November 6 • 2024

A woman walking through an airport with a suitcase. Words on screen say Healthy Hacks for Airport Travel

When traveling through airports, it’s easy to fall into the trap of grabbing unhealthy, convenient snacks. But with a little planning, you can pack or pick up healthy options that keep you energized and satisfied.

Here’s a detailed guide to help you choose the best airport snacks:

Whole Foods:

Fresh Fruit: Fresh fruit, like apples or bananas, is a great choice for travel. Apples, in particular, are sturdy and won’t get squished easily, while bananas provide a quick source of potassium. Both are refreshing and provide natural sugars for an energy boost without the crash. If you want a fruit that won’t make a mess, opt for pre-washed and pre-cut items like grapes or berries, packed in a reusable container.

Protein Boost:

Protein Bars: When selecting a protein bar, look for ones with at least 10 grams of protein and minimal added sugars (less than 5 grams is ideal). Avoid bars with long ingredient lists that include artificial additives or preservatives. Brands like RXBAR or KIND are excellent choices as they use simple, whole ingredients like nuts, egg whites, and dates.

Jerky: Not all jerky is created equal! Look for jerky made from grass-fed beef or turkey, and check the label for minimal sodium and no added nitrates. Jerky high in protein and low in sugar (ideally less than 2-3 grams per serving) is a great way to stay full. Avoid options that include high fructose corn syrup or artificial flavors.

Snack Essentials:

  • Rice Cakes: Light, crunchy, and easy to pack, rice cakes are a versatile snack. Look for plain brown rice cakes or those lightly flavored with sea salt. Avoid varieties coated with sugar or chocolate. You can also pair rice cakes with a packet of almond butter for a protein and healthy fat boost.
  • Trail Mix: When choosing or making your own trail mix, focus on a combination of unsalted nuts (like almonds, walnuts, or cashews), seeds (like pumpkin or sunflower), and dried fruits (like raisins or cranberries). Be cautious with pre-packaged mixes that are often loaded with chocolate or yogurt-covered sweets, which can turn a healthy snack into a sugar bomb. Look for options with less than 6 grams of sugar per serving.
  • Squeeze Fruit Pouch: These pouches are great for a quick, mess-free snack, but it’s essential to read the labels. Opt for pouches with no added sugars or artificial flavors, and aim for those that contain less than 10 grams of sugar. Some great options include applesauce-based pouches or those with mixed fruits like apple and pear or mango and banana. Just make sure you’re getting 100% fruit with no fillers.

With these snacks in hand, you’ll be ready to navigate airport delays, long flights, and travel hunger without sacrificing your health!