Airport Nutrition 101: How To Make The Best Choices

logan-airport_01

You may feel that once you hit the entrance of the airport for vacation, you’ve got a pass to indulge in all food that comes your way. However, we all know you’ve worked so hard to maintain a healthy weight, you don’t have to throw it out the window for a cinnamon bun, ribs and draft beer in one sitting. With simple strategic tips, you can kick off your vacation, yes, still at the airport, without overloading on calories, excess sugar and fat. In addition, since traveling can cause an increased risk of dehydration, constipation, circulatory problems and added stress, it’s more imperative than ever to be more mindful of how to select healthier options.

While each airport prides itself on their unique layout, many airports share the same staples of restaurants and food options, which is great for us, as a lot of the following tips can be used for domestic and international airports. Instead of just providing broad suggestions, we’ve taken a closer look into some fliers favorite go to kiosks, providing suggestions on how to opt for the less guilt free version of foods.

Tips for healthier airport beverage options:

• At Starbucks, skip a 16 oz. Caramel Frappuccino Blended Beverage with caramel sauce, milk, ice and whipped cream and opt for Caramel Frappuccino Light Blended Beverage with ice and milk, this will slash more than half the calories

Caramel Frappuccino Blended Beverage

Caramel Frappuccino Light Blended Beverage

Calories

410

140

Carbohydrates

37 g

29 g

Fat

3g

0g

Fiber

0g

0g

Protein

6g

3g

Sodium

100 mg

0 mg

Or, better yet, just drink it black (5 calories!).

Smart Tips For Healthy Airport Eating

1. When choosing salads, ask for the dressing on the side, or better yet, stick with olive oil and vinegar.

2. Choose fiber rich fruits and vegetables that are high in antioxidants. Many airport kiosks offer bananas, oranges and/or apples to go. Fresh fruit is a great airplane snack.

3. Prior to heading to airport, research airport’s website for the best place to grab a healthy meal. If you’re short on time for searching, Starbuck’s usually has healthy options.

4. Bring healthy, portable snacks with you to enjoy on your flight (i.e. apples, peanut butter sandwiches, carrots, nuts, dried fruit, etc). This is truly the best option if you have the time to pack up some food.

5. Before picking the first restaurant you see at the airport, take a lap around the terminal and check out what’s offered. Who knows, you may find a new favorite.

6. Stay hydrated by purchasing bottled water or unsweetened iced tea.

7. Avoid rich, greasy, fried foods as it can trigger acid reflux (also known as GERD) or an upset stomach on flight.

8. Aim for lower salt foods to avoid feeling bloated during your flight. Good choices to bring along include fresh fruit, cut up raw vegetables and unsalted nuts.

If you’re looking for a bit more direction in what to eat, look no further than your smartphone! With the Calorie King app, created and maintained by registered dietitian nutritionists (RDNs), it identifies menu options and their nutrition facts from over 200 chain restaurants, so you can make the best choices, whether traveling or at home. By using the above tips, your next flight and vacation should go smoothly, with a bit of healthy flavor, too!

Lisa Stollman, MA, RDN, CDE, CDN was recently honored as the 2015 Outstanding Dietitian of the Year by the New York State Academy of Nutrition and Dietetics. She is the author of The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad. For more info on Lisa, please visit here.  Special thanks to Nikki Nies for helping with the writing of this post.

Stay Healthy When You Travel: Eating to Boost Immunity

The Scoop

Let’s face it. When you travel, your usual schedule can get out of whack. You tend to stay out late (and get up early so you don’t lose the day), your usual eating regimen falls to the wayside and your alcohol intake may increase. All of these factors may compromise your immune system. Poor sleep coupled with poor nutrition can lead to getting sick.  Staying healthy while you travel will allow you to enjoy every minute of your trip, so don’t compromise. Choose foods to keep you healthy. Foods high in Vitamins A, D and C  along with Selenium and Zinc may help decrease your chances of  catching a cold or flu. Think citrus, nuts and whole grains. Bring along some nuts and healthy energy bars, such as KIND or Cliff bars,  when you travel. Try to include some of the following foods in your daily diet while traveling. Visiting a farmer’s market is a great way to stock up on fresh produce for your hotel room. And don’t forget to get at least seven hours of sleep every night.

Foods That Enhance immunity

Oranges

Grapefruits

Apples

Berries

Lemon

Lime

Mushrooms

Broccoli

Kale

Tomatoes

Beans

Nuts

Green Tea

White Tea

Take Along Tips to Keep You Healthy

!. Stay hydrated. Drink at least two cups of water at each meal or snack.

2. Order a salad or vegetable plate at lunch or dinner.

3. Have fresh fruit for snacks and dessert.

4. Ask for whole grain bread when you place your order.

5. Oatmeal and fruit is a great way to start the day.

Lisa Stollman, MA, RDN, CDE, CDN is the author of the new ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and The Teen Eating Manifesto (Nirvana Press 2012.). She is a nationally-recognized Registered Dietitian Nutritionist with a specialty in teen and adult weight management and diabetes. Lisa received her B.S. in Food and Nutrition and her M.A. in Clinical Nutrition from New York University. She consults with clients in Huntington, New York and on the Upper East Side of Manhattan. To find out more about Lisa or to book an appointment, please visit: www.lisastollmanrd.com