Even if you ate before you left home, you are still going to get hungry on the plane. We often underestimate the amount of time a trip can take. A two-hour flight could mean four or five hours of travel. Keep in mind that you can take most foods through security, but you need to check with the Transportation Security Administration (TSA) for the latest rules about carrying on food and water: www.tsa.gov/311/index.shtm.
Here are some ideas for snacks you can bring or buy at the airport:
Water: Buy it after the security checkpoint to take on board. Dehydration can cause or exacerbate hunger, jet lag and fatigue.
Cereal: Kashi, Shredded Wheat or other low-calorie cereals. Look for portable choices at under 120 calories per cup. You can also look for cereal in a cup. It's portion controlled in 1.5-ounce packs that are easy to store and easy to use.
Fruit and salads: Stick with fruits such as apples and oranges that can withstand some rough treatment. You can even bring a banana if you put it in a container such as a banana saver (www.bananasaver.com). Grapes or almost any other fruit can be carried in a plastic container. Also, they often sell cut up fruit or salads in the airport. They're a bit more expensive than bringing your own, but at least they're healthy alternatives to what is served on board.
Energy bars: Although they tend to be high in calories and fat, they are generally better than a slice of pizza or a candy bar at the airport. Choose Larabars; they have nothing but healthy ingredients.
Sandwiches: Pre-cut them into portion-controlled sections so you can pull them out at different times during the trip without making a mess. Chicken, turkey, cold cuts and cheese (on 100 percent whole-wheat bread) are all great options for sandwiches on the go.
Soy chips and PopChips: Both portable, low-cal, high-fiber snacks. (www.glennys.com, www.popchips.com ).
Peel-and-eat tuna and salmon cups: Chicken of the Sea makes these easy-to-open cups that give you a quick protein source. With no draining required, this wild-caught tuna or salmon is perfect for on-the-go lunches and snacks.
Nuts: They're a good source of protein, and they help fend off hunger. Portion them into 1-ounce bags (about 160 calories each).
More: Stay Fit While Traveling