Guide for Choosing Healthier Airport Eats

by | Sep 6, 2012 | Healthy Lifestyle

Choosing Healthier Airport Eats

 

DIY snacks

The processed foods that are the mainstay of airport dining don’t satisfy hunger for very long.  That’s because processed foods like white bread, bagels, chips and pasta, digest very quickly. And sugary foods like candy and donuts can actually promote hunger. Solution: Go for foods that are naturally filling, especially those that are high in fiber or lean protein. Planning ahead and brining snacks from home will help you eat healthier when traveling; however there are healthy options available at every airport. Good choices include:

  • Snack or meal replacement bars (high fiber or high protein)
  • Low fat versions of cheese (string, slices, wedges) or cottage cheese
  • High fiber crackers or cereal (packed in a sturdy plastic container)
  • Raw (not dry roasted) nuts (but keep the portions to about 1/4 cup) and soy nuts
  • Fresh or dried fruit
  • Greek yogurt (it’s richer tasting and has more protein than traditional yogurt)
  • Chopped vegetables or a garden salad (vinegar-based dressing on the size)

Steer clear of pre-made sandwiches

Seemingly healthy sandwiches can be loaded with fat-laden condiments like mayonnaise, bacon, cheese and dressings that pack upwards of 800 calories and more than 20 grams of fat.  Case in point: that overstuffed tuna sandwich at the takeout deli has about 700 calories and 43 grams of fat!  The fish isn’t the problem; what’s bad is that it’s swimming in full-fat mayo. Solution: Pack your own sandwich or find a deli counter that makes sandwiches to order. Best picks are sandwiches with lean protein such as roast beef, turkey or chicken, topped with fresh chopped veggies and mustard rather than mayo. At McDonalds, zero in on their healthy menu items such as a grilled chicken sandwich with BBQ sauce or a fresh salad.

Snack sensibly

Bags of nuts are a staple at airport newsstands and indeed these can be a healthy choice; nuts are a great source of fiber and heart-healthy fat, and a single serving has only about 130 calories.  But beware of those jumbo-size bags that can contain a whopping 10 servings!  Solution: Pack your own nuts as single servings in snack baggies.  One serving of nuts is about 1 ounce, but the number of pieces varies by nut: Figure one serving equals 23 almonds, 30 peanuts, or 49 kernels of pistachios. Pistachios are a great choice because cracking each one open lets you enjoy them longer. Fresh fruit and chopped veggies with salsa or hummus also make smart, filling on-the-go snacks.

Stay hydrated

Dehydration can make you tired – and hungry. In fact dehydration, whether on the ground or in the air, can mimic the symptoms of hunger and cause you to overeat when all you really need is a drink. Solution: Water is nature’s perfect thirst quencher and it’s totally calorie and fat free.

 

Sip something steamy

What if your flight is delayed, your stomach is growling and there’s nothing healthy in sight?  Solution: Grab a tall skim latte.  The warmth will soothe your nerves and the milk has some protein to help fill you up. Not a big coffee drinker, asked for steamed milk or soymilk instead. Starbucks now offers healthy breakfast options as well, and Starbucks is at almost every airport. So pick up an oatmeal bowl (and add sliced bananas or nuts) or their egg sandwich, which can be good at any time of the day!

 

Summary and Recommendations:

  • Plan ahead as much as possible and bring healthy pre-portioned snacks & meals with you to the airport!
  • Avoid high calorie beverages (including sugar-loaded coffee drinks!)
  • Avoid mega portions at airport restaurants.
  • At restaurants, sandwiches can be a healthy, as long as you don’t overload on bread. Look for a high protein filling, vegetables, and no added sauces or mayo.
  • Avoid premade sandwiches from vendors that are made with extra condiments, cheese, etc.
  • Other healthy options include a burrito with beans, brown rice and veggies, or a low-cal smoothie with added protein made on the spot (ie: Jamba Juice).
  • If you need snacks, head to a newsstand where you can buy nuts (raw or dry roasted), or a vendor selling low-fat yogurt and fruit.
  • Drink plenty of water!

Healthiest Airports

The Physicians Committee for Responsible Medicine (PCRM) have reviewed the food served at some of the country’s busiest airports.  PCRM’s 11th report reveals that many airport restaurants are adding healthful options to their menus. In 2001, the average score in the Airport Food Review was 57 percent. This score has risen 26 points to 83 percent.

They surveyed 15 airports, and they are ranked from best to worst:

1. Detroit Metropolitan Wayne County Airport (100 percent)

2. San Francisco International Airport (96 percent)

3. Washington Dulles International Airport (92 percent)

4. Minneapolis-St. Paul International Airport (86 percent)

5. (tie) Dallas/Fort Worth International Airport &  Las Vegas McCarran International Airport (83 percent)

6. (tie) Miami International Airport & Denver International Airport (82 percent)

7. (tie) Phoenix Sky Harbor International Airport & Charlotte Douglas International Airport (81 percent)

8. Orlando International Airport (80 percent)

9. (tie) Los Angeles International Airport & Baltimore/Washington International Airport (76 percent)

10. Ronald Reagan Washington National Airport (75 percent)

11. Hartsfield-Jackson Atlanta International Airport (71 percent)

 

Full Report: 2011 Airport Food Review

 

By- Kimberly Ancira, MS