Here are some ideas for snacks you can bring or buy in the airport:
- Water: Buy it after the security checkpoint to take onboard. Dehydration can cause or exacerbate hunger, jet lag and fatigue.
- Cereal: Kashi, Shredded Wheat or other low calorie cereals. Look for portable, low-calorie choices, under 120 calories per cup. You can also look for cereal in a cup--portion controlled 1.5-ounce packs that are easy to store and easy to use.
- Fruit and salads: Stick with fruits like 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 onboard.
- 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.
- Frozen VitaTops: They're healthy, low calorie, and by the time you're ready to eat one, it will be defrosted and taste fresh. ( www.vitalicious.com)
- Nonfat yogurt: Yogurt is a great portable snack. You can purchase it after you go through security.
- 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: Yet another portable, low-cal, high-fiber snack. (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).
- Dried or freeze-dried fruit and vegetable snacks: Eat dried fruit in moderation; it's high in calories. (e.g., www.sensiblefoods.com, www.brothersallnatural.com, www.funkymonkeysnacks.com)
- All Natural Fruit Roll Ups (no sugar added): Check out Stretch Island Fruit Company's Original Fruit Strips, FruitaB? and Smoooshed Fruit Rolls ( www.stretchislandfruit.com)
- Whole Wheat Crackers: Make sure to get 100 percent whole-wheat crackers such as Ak Mak ( www.akmakbakeries.com), Dr. Kracker ( www.drkracker.com), Mr. Krispers (mrkrispers.elsstore.com).
- Beef jerky: Especially if you're a low-carb fan, but not if you're watching your sodium.
Looking for tips to make your travels healthier? Check out the Diet Detective's Last-Minute Vacation Diet Cheat Sheet. Go to www.dietdetective.com/columns/vacation-diet-cheat-sheet.aspx