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Airport terminals are like a giant impulse aisle, full of temptations you may usually resist. That can lead to regrets later in the day: Opting for unhealthy snacks can result in gastrointestinal upset or feeling hangry.

Fortunately, there are plenty of good-for-you eats available at airports these days. We spoke to nutrition experts to find out which foods they eat before a flight.

1. Snacks from home. “Even if I can’t pack a whole meal, I like to at least bring some snacks to tide me over,” said Autumn Ehsaei, RDN. “These often include snap peas (fresh and crunchy), mandarins (easy to peel and hydrating), raw nuts (good protein and healthy fats) or homemade trail mix with whole-grain popcorn, raw almonds and no-sugar-added dried fruit.”
2. Fruit and vegetables. Even at a small terminal, you’re likely to spot a mound of apples or a basket of bananas beside a cash register somewhere. “I always try to seek out fresh fruits or vegetables at the airport because it gives me a little boost…and helps me feel energized, not weighed down, before I board,” Ehsaei said.
3. Yogurt. “If I don’t have time for breakfast before the airport or if it is just too early, I will grab a plain Greek yogurt from [an airport market] and have it with a banana. Ideally the yogurt will be full-fat for satiety and metabolism. But if nonfat is my only option, I will grab a small bag of raw nuts or a nut butter packet for some healthy fat,” said Sydney Greene, RD, at Greene Health.
4. Smoothies. If you’re both hungry and thirsty, opt for a smoothie, suggested Claire Martin, RD, co-founder of Being Healthfull. It’ll satisfy both needs without too many calories, and they’re usually easy enough to find at airports.
5. Nuts and seeds. Readily available in pre-portioned bags, nuts and seeds provide protein, healthy fat and fiber, making them a great option for airport eating — with a few caveats.
   “Just be aware, if you are watching your sodium intake, to try unsalted,” said Amanda Markie, RDN, an outpatient dietitian at the University of Maryland Baltimore Washington Medical Center.

6. Salad. On the more meal-like side of the spectrum, salads are a strong contender for the healthiest airport option. Stop somewhere you can craft your own salad, if available. That can help you avoid the unexpected calories of prepackaged or restaurant salads, drenched in creamy dressing or loaded with crunchy noodles, said Susan Weiner, RDN, owner of Susan Weiner Nutrition.
7. Water. Yes, we know — water isn’t a food. But every nutritionist we spoke to recommended guzzling it since flying is dehydrating. “Start your day with a bunch of water, buy a water bottle after passing through security to fill up at fountains (or bring an empty, reusable one in your carry-on), and try to stick with water while on the plane,” Ehsaei said.

Health delivers relevant information in clear, jargon-free language that puts health into context in people’s lives. Online at Health.com.

© 2024 Dotdash Meredith. All rights reserved. Used with permission. Distributed by Tribune Content Agency, LLC.