Healthy Eating Series-Healthy Eating on Flights

This is Part 5, the last installment in the Healthy Eating Series for busy traveling professionals. If you’re just joining us, check out the earlier posts in the series: Healthy Eating on the Highway, Healthy Eating During Client Dinners, Healthy Eating While Networking, and Healthy Eating in Hotels. This week’s focus is eating well when you’re traveling by plane.

What happens when you mix jet lag with short layovers and a packed itinerary? For many of us, that’s a recipe for lots of stress and crappy food choices. But from now on, that won’t be the case! Keep reading to learn how to keep up your healthy habits in the sky.

  • If you can, pack enough healthy foods to get you through your flights and layovers. My top choices are almonds, apples, carrots, and a little dark chocolate if you have a sweet tooth. All of these foods provide you with lots of nutrients and energy without making a mess on your tray table or causing your seat mate to hold her nose.
  • Forgot to pack something at home? Grab something on your way to the plane. A salad with some lean protein on top is always a great choice, and you should be able to get some fresh fruit, nuts, and yogurt in most airport shops.
  • Didn’t pack anything, had a ten-minute layover, and you’re on a plane for the next five hours? Well, it looks like you’re stuck with airplane food. This still isn’t the end of the world, though. Most flights offer a salad on longer flights; just be sure to limit your dressing and keep those croutons in their package. If you’re on a shorter flight, you should be able to get a packet of oatmeal or some nuts. If you’re going with the nuts, watch your portion size. Those little packages often contain 10 or more servings. If you’re having almonds, 17 nuts are approximately 100 calories. If this is a snack, have 20-25 almonds. If you really need to make a meal out of these nuts, have about 70 and be sure to eat lots of fruits and veggies at your next meal.

Preparation is really the key to keeping your travel days healthy. It’s also important to have a backup plan for those days when things just don’t go the way you’d hoped.

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