Many airlines have cut back on their complimentary snacks leaving you with the option of bringing your own food or buying the high priced option offered by the airline. Being prepared with healthy in-flight snack options will help you ward off hunger and avoid overpriced food purchases. Choose healthy snack options that will not bother other passengers and will meet the Transportation Administration Security rules.
Just Add Water
Some varieties of soups and oatmeal come in containers and are dry until you add water. Taking these on the plane will provide you with a high fiber, hot snack option. Ask your flight attendant for a cup of hot water and a spoon when you are ready to eat. Generally, you can just pour the hot water into the container, mix it together and then let it sit for a few minutes. Choose soups that are vegetable based and low in sodium to increase the healthy benefits of the soup.
Dry Cereal With Nuts
Mix a whole grain cereal of your choice in a plastic bag with your favorite nuts. Combine 1 cup to a 1 1/2 cup of whole grain cereal with a handful of nuts. You can nibble on this snack throughout the plane flight. Choose a whole grain cereal that contains at least five or more grams of fiber. The combination of protein in the nuts and the fiber in the cereal will fill you up and help you stay full for the entire flight.
Olives
Olives are not simply for fancy parties and bar drinks. Olives can be a heart healthy snack option for a plane flight. Pick up some of your favorite olives and pack them in a plastic container to take on the flight. Olives will provide you with heart-healthy omega-3 and unsaturated fats.
Cup of Whole Grains
Cook a cup of whole grain pasta, brown rice or quinoa the night before your flight. Use olive oil to add flavor. Pack the cooked whole grains in a plastic container. The whole grain rich snack of whole grain pasta, brown rice or quinoa will help you get fiber while you travel as well as some plant-based protein. Also, whole grains contain vitamins and minerals that are part of an overall healthy diet, such as B vitamins, magnesium and iron.
Specifics
Whatever the snack you choose for your flight, it may be beneficial if it is in a solid form. Snacks that contain sauces or liquids have to be contained in plastic containers in less than 3 oz. servings and kept in zip lock bags. Also, when snacking in flight it is beneficial to avoid snacks with intense smells such as eggs, fish or bacon. These could be unpleasant for other passengers on the plane.
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