7 Healthiest Flight Snacks to Keep You Full and Energized, According to Dietitians

Airplane food isn’t always the healthiest, which is why it’s a good idea to pack your own snacks when you travel. For snack inspiration, Health asked six registered dietitians and nutritionists to share their top nourishing flight picks.

“I like to bring fresh fruits like apples, clementines, grapes and blueberries for a boost of antioxidants and fiber, which supports immune health and digestion,” says Jamie Mok, RD, RYT and spokesperson for the Academy of Nutrition and Dietetics. Health. “I also pack a mix of nuts and seeds, like almonds, soy nuts, walnuts and pumpkin seeds, which provide protein, fiber and healthy fats to reduce hunger, maintain energy and keep blood sugar stable.”

Nuts are an ideal in-flight snack because they’re portable, satisfying, and packed with nutrients that support gut and immune health, and even sleep quality.

“Roasted chickpeas are very satisfying and help keep blood sugar stable during long travel days,” says Keri Glassman, RDN, CDN and founder of Nutritious Life and Nutritious Life Studio. Health. They are also crunchy, tasty and rich in protein and plant fiber.

“Fiber aids digestion (which can become sluggish in flight), and it’s easy to throw in your bag without the need for refrigeration,” she added. “Pair them with a piece of fruit (like an apple or clementine) for a well-balanced mini-meal.” »

Make a homemade trail mix using walnuts, pumpkin seeds, and dried tart cherries with no added sugar. “This combination gives you healthy fats, minerals like magnesium and zinc, and antioxidants, all great for supporting your immune system and fighting inflammation during your journey,” Glassman said. “Just make sure you pre-wear it before your flight—it’s far too easy to overdo it on a flight.”

“Super-sweet dates (buy the Medjool ones if you can) give you that caramel-like chew, and the almonds add crunch,” says Dina L. Aronson, RDN, nutritionist and digital health strategist. Health.

“The good fats in nuts, along with the fiber in both, help keep hunger at bay during long periods of sitting in the dry, low-pressure cabin,” she added.

“I use a whole-grain tortilla, spread with hummus, and add sliced ​​raw vegetables, like cucumber, spinach and carrots, for an extra dose of fiber and antioxidants,” Aronson said.

“I recommend rolling it tightly and cutting it into bite-sized pieces so everything stays in place. I like to pair it with fruits that can survive in a carry-on, like apples, grapes, or clementines.”

For a balanced, satisfying, travel-friendly option, try a peanut butter and jelly sandwich made with natural peanut butter, a light fruit spread, and whole grain bread.

“Natural peanut butter provides plant-based protein and healthy fats, helping to stabilize blood sugar and keep you full,” says Lena Beal, RDN, LD, CCTD, spokesperson for the Academy of Nutrition and Dietetics. Health. “Whole grain bread adds fiber and B vitamins, supporting digestion and energy metabolism when you sit for long periods of time.”

“I love a small apple with a beef stick because you’re balancing protein and a little fat with carbs, and it will store well as a snack,” Cara Clark, CN, IHP, integrative nutritionist and author of The way to well-being, said Health.

Beef sticks are also a good source of iron, a mineral necessary for energy production, oxygen transport, muscle health and cognitive function.

Besides packing nutritious snacks for your next flight, there are other ways to stay healthy during your trip through the air. Check out some other dietitian-approved travel wellness tips below:

• Stay hydrated: Dry airplane cabin air can lead to dehydration, but luckily there are proven ways to stay hydrated if you plan ahead. “Carry a reusable water bottle when you travel and fill it before getting on the plane,” Mok said. “Some travelers may benefit from adding an electrolyte supplement to water to improve fluid absorption.”
• Avoid alcohol: “It’s best to avoid alcohol during flights because it accelerates dehydration and can disrupt your sleep, which can make you more susceptible to contracting a virus while traveling.”
  Nutrition and wellness expert Samantha Cassetty, RD, founder of Sam’s Plate, said Health.
• Minimize salt: “Keep salty foods to a minimum to avoid that bloated feeling that tends to appear after long days of travel,” Aronson said.
• Eat a meal before takeoff: For shorter flights, take a meal. “Eating a real meal before you go reduces the need to eat in the air,” Glassman said.