Overindulging in unhealthy foods and drinks will leave you feeling sluggish and perhaps sick. Don’t veer too far from your normal eating schedule—emphasizing protein-rich foods and mostly calorie-free beverages to feel great throughout your trip.
By plane. Start your trip on the right foot–plan ahead when traveling by plane so you’ll be sure to have healthy food options. Airplane and airport food is more limited and costly than ever. Your best option is to pack meals and snacks to see you through your trip. Extend the travel life of foods by using a small insulated bag for travel and then transfer to a refrigerator once you reach your destination. Purchase bottled water or low-fat milk after you pass through security.
Airplane security has strict rules. Generally, solid foods are okay, but yogurt, applesauce, pudding, and gelatin may not be allowed. Food must be wrapped or in a container with the exception of fresh, unpeeled fruit which doesn’t need to be wrapped. Here are some ideas of foods to take with you:
Protein bars (2 grams or less added sugar)
100-calorie nut packs
Dry roasted edamame
Oscar Mayer P3, Portable Protein Packs
Beef or turkey jerky (look for lower-sodium brands)
Beef or turkey sticks (look for lower-fat and sodium brands)
Peanut butter and veggies or crackers
Individual protein powder packets
Babybel light cheese
Packaged chicken salad
Tortilla wrap sandwiches