Robin’s Healthy Take: Tips for Eating Right on a Plane

by in Healthy Tips, Robin's Healthy Take, July 22, 2011
robin miller's travel snacks
You can purchase fruit and cheese plates on most flights, but it's still a good idea to pack your own snacks, too.

My blog post is kinda different this time because I’m traveling with my kids and thought it would be fun to talk about “healthy eats” on the road. This week we’re flying, and if you’ve hit the air recently, you’ve experienced the food situation (or lack of it). On shorter flights, there’s often nothing more than a tiny bag of peanuts or pretzels. Longer flights offer a “snack cart” where you can purchase fresh and pre-packaged food. The cart has a few healthy options but if you’re sitting in the back and they run out mid-way through service, you’re stuck with what’s left (they seem to have an endless supply of chips and candy). When I travel with my boys, I don’t take any chances; I pack a bunch of munchies and keep my credit card handy for healthy, fresh food on board. Grabbing something at the airport is also an option, but you have to search for healthy fare and then deal with really long lines while dragging your luggage (my kids won’t stand still long enough for that). If you have more patience, opt for fresh sandwiches on whole grain bread. Get roast turkey, carved ham or grilled chicken and add lettuce and tomato. Go easy on mayo-based spreads; opt for grainy mustard instead.  Fresh salads are great too, just watch out for high-fat dressings and those topped with loads of meat and cheese (share those with your travel partners). Fresh fruit, fruit smoothies and bulk nuts, seeds and trail mix are also terrific choices.

travel snacks
Supplement on-board snack offerings with snacks brought from home.


For our trip, here’s what I brought on board:

Peanut butter-filled pretzels

Raisins and dried cranberries

Unsalted almonds

Salted peanuts

Rice cakes

Cheese sticks

Granola bars (chewy and crunchy)

Fruit roll-ups (fruit leather is good too)

Corn nuts

Garlic and herb bread sticks

Sugar-free gum (for our ears!)

And here’s what I purchased:

Fresh fruit and cheese plate

Next week we’re going to an amusement park and festival before taking a major road trip so stay tuned for more travel tips! In the meantime, send me yours!

Robin Miller is a nutritionist, host of Quick Fix Meals, author of “Robin Rescues Dinner” and the busy mom of two active little boys. Her boys and great food are her passion. Check her out at www.robinrescuesdinner.com.

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Comments (4)

  1. kristin says:

    Airlines serve real food?? Oh, wait…it costs extra. :P Good tips…I don't have kids, but always pack my own snacks.

  2. Kim Davenport says:

    They didn't give you any problems for bringing food past security and on the plane? love it.

  3. Atasteofsf says:

    All travelers should be prepared for travel and be aware of healthy eating. Glad to see healthy travel tips out there. Maintaining healthy habits on the road makes for a more enjoyable trip. Thanks for the wonderful share! .

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