- Dietitians recommend fueling up with an airport snack that prioritizes protein and fiber and limits sodium.
- Prep ahead of time with protein bites, dried fruit and trail mix or a nut butter sandwich.
- Already at the airport? Choose roasted beans, hand fruit, milk and lentil crisps.
Travel can throw your hunger cues off balance. Early wake-ups, tight connections, long delays and lots of time on your feet can leave your metabolism and your mood out of whack. The good news is that a few smart fueling strategies can help keep “hanger” at bay and help you feel more like yourself by the time you land. We asked dietitians to share their go-to guidance for choosing energizing, satisfying snacks while at the airport and they all agree on a few key attributes—protein, fiber and low sodium. Read on to learn more about what they look for, plus ideas you can pick up at the terminal or prep at home before takeoff.
Note: In a perfect world, every snack would check all the boxes. But real-life doesn’t always fit that ideal, and that’s ok. As Lauren Manaker, MS, RDN, LD, CLEC, notes, “When you’re traveling, not all snacks will check every box, but here are a few key attributes to keep in mind.” When in doubt, aim for something that meets at least two of these three categories.
Aim for 7 to 10 Grams of Protein
As one of the three powerful macronutrients, protein plays a crucial role in managing satiety and keeping you fuller for longer. This comes in handy when you’re stuck in an airport with layovers or delays. Some of the trendier plant-based snacks may be onto something when they add legumes into their products. Research shows that incorporating legume protein into snacks not only increased protein intakes but also increased satiety, a win-win for airline travel.
Sarah Williams, M.S., RDN, recommends choosing snacks that pack at least 7 to 10 grams of protein, stating, “this helps keep my blood sugar steady and prevents that mid-flight energy crash.” Plus, Williams notes many airport protein sources, like nuts, also include a source of healthy fats, which is also important in keeping hunger at bay.
Focus on 3-Plus Grams of Fiber
Fiber is consistently listed as a top nutrient to look for when making healthy eating choices, and airport snacking is no different. Manaker writes, “Sitting for long periods can slow digestion, so fiber-rich snacks can help keep things moving and keep you feeling full longer.” Research shows that including dietary fiber in the diet not only helps with satiety, but also improves digestive health. And, fiber can help manage inflammation, a hidden side effect that can worsen in people with existing conditions when traveling and sitting for long periods of time.
Williams encourages people to start with at least 3 to 4 grams of fiber per serving. This, alongside protein, helps increase satiety and sets you up to slowly but steadily meet your 25 to 38 grams of dietary fiber recommended per day.
Choose Lower-Sodium Snacks
Sodium is an electrolyte needed by the body to maintain fluid balance. However, eating too much sodium can also dehydrate you when you’re not consuming enough of the other nutrients that balance it out (like potassium). Coupling that with air travel can leave you feeling especially dehydrated by the end of the flight. Thankfully, you can easily help maintain fluid levels by choosing lower-sodium snacks. Manaker shares, “Choosing lower-sodium options can help you avoid that uncomfortable ‘puffy’ feeling and keep your hydration levels in check.” A good general rule of thumb is to choose a snack that packs no more than 340 milligrams of sodium per serving.
From homemade snacks you can prep before you head out (and take through security), to staples available at airports across the globe, these healthy airport snack combos will leave you feeling fueled and focused for your travel ahead. Plus, Manaker reminds us, “Let’s face it, no one wants a snack that’s messy or hard to carry. Look for something easy to grab and eat on the go.” These are what dietitians recommend you prep or purchase.
Healthy Snack Ideas
From homemade snacks you can prep before you head out (and take through security), to staples available at airports across the globe, these healthy airport snack combos will leave you feeling fueled and focused for your travel ahead. Plus, Manaker reminds us, “Let’s face it, no one wants a snack that’s messy or hard to carry. Look for something easy to grab and eat on the go.” These are what dietitians recommend you prep or purchase.
Homemade Snacks to Prep Before You Fly
- Nut butter sandwich. Yes, a childhood classic is also a staple when you’re traveling, thanks to its portability and shelf-stable nature. Make it with two slices of whole-grain bread for extra fiber and protein. For example, a peanut butter sandwich delivers about 14 grams of protein and 5 grams of fiber, making it a hearty snack you can eat for a fuller meal. Split it in half to enjoy on two occasions during your travels.
- Dried fruit-and-nut trail mix. Williams shares this is one of her go-tos, providing a trifecta of nutrients with protein, fiber and healthy fats. Plus, you can make it your own and toss in your preferred ingredients. Try combining shelled pistachios, dried plums, whole-wheat cereal clusters and a few dark chocolate chips.
- DIY protein bites. Have a few leftover protein balls you made with oats, nut butter and seeds? Pack those in a snack bag or put them in your glasses container so they don’t get squished. These will come in handy when you’re craving a protein bite before you take off.
Snacks to Purchase at the Airport
- Hummus-and-veggie packs. Both Manaker and Williams recommend stopping at the market and picking up this snack pack. Manaker writes, “Many airport shops now carry prepackaged hummus-and-veggie cups, which are a great combo of fiber, protein and healthy fats. The veggies (like carrots, celery or bell peppers) add crunch and hydration, while the hummus provides a satisfying dose of plant-based protein.”
- Hard-boiled egg and fruit container. Williams recommends a hard-boiled egg with nuts and fruit. This combination also checks the marks for fiber, protein and convenience, and depending on the type of nuts, can be low-sodium too.
- Milk and fruit. With a 1-cup serving of low-fat milk offering 9 grams of protein, this convenient and widely available staple is an easy choice, notes Manaker. Manaker says, “Not only is milk a source of complete protein, which helps keep you feeling full and satisfied, but it’s also hydrating. And let’s not forget that it’s delicious and pairs perfectly with other snacks like fruit that pack fiber.” Have a dairy allergy? No worries, opt for a cup of soy milk; it still packs 9 filling grams of protein.
- Roasted nuts or beans. Roasted nuts or beans offer up protein, fiber and often healthy fats too, depending on what variety you reach for. Even roasted chickpeas with a cinnamon seasoning can satisfy a sweet tooth while still keeping your added sugars in check. Just be mindful of the sodium and sugar content by taking a peek at the Nutrition Facts panel. Aim for less than 3 grams of added sugar per serving, if possible.
- Lentil crisps. Craving a crunch? A lentil crisp or chip may just fit the bill. Look for brands made with legumes or pulses as the first ingredient.
Our Expert Take
If you’re gearing up for a day of travel, dietitians recommend choosing a snack for the airport that packs protein and fiber and is lower in sodium. Whether you’re prepping something ahead of time or purchasing a bite on the go, healthy snacks such as roasted nuts and beans, hummus and veggies and protein bites can help keep your nutrition on track, no matter what travel hiccups pop up. As Williams explains, choosing wisely “can make a real difference in how steady and energized you feel.” And don’t forget your reusable water bottle, as staying hydrated is essential for managing both hunger and fatigue while you’re on the move.
