Catching a flight can be hectic. Packing your own food for the trip might seem daunting, but with a little planning, it can be a breeze. Over the years, through many flights, including those with children, I’ve learned what works and what doesn’t when it comes to healthy in-flight eating. This article provides ideas for healthy food to take on a plane.
Planning and Preparation
A little preparation goes a long way in ensuring you have healthy and delicious options during your flight.
Make a List and Prep in Advance
Plan: Make a list of what you will bring on the plane at least 4 days before the trip. Prep: Make any food the day before your trip that can be prepped early. Cut up carrots, celery, or cucumbers. Make a whole grain salad. Bake a loaf of bread for sandwiches. Pop some popcorn.
Packing Smart
Pack: Use small insulated lunch packs with an inserted frozen pack to keep things that can spoil easily cool. We like to dedicate one small roller bag for food. One of the kids is always responsible for it. This keeps everything in one place so if we want to have a picnic in the airport we can.
Navigating Liquid Restrictions
Liquids: Of course you all know that you need to buy water once you get through security, but if you have a baby or toddler you can take water or formula in a bottle through security. Food: Did you know almond butter and hummus are considered creams/lotions and have to be in 3-ounce containers or less? But if six ounces of almond butter is spread onto four sandwiches it is ok! Here is the other gray area with "creamy" foods: If you are traveling with young children it doesn't matter if you bring a 12-ounce container of hummus through security!
Read also: Healthy food access with Highmark Wholecare explained.
Important TSA & Snack Guidelines
Overall, the best way to get food thrown away by TSA is to follow their guidelines and rules.
Liquid Rules
Although some of those rules can be pretty borderline with the liquid rules, I’ve most recently had it broken down into a simpler saying. One of the women in TSA had told me, “Nothing spreadable or creamy even.” For example, hummus, peanut butter, guacamole, and yogurt all count as liquids to the TSA. However, there is a very small amount of creamy dips, spreads, dressings, sauces, and salsas that are subject to the 3.4-ounce/100 ml liquid restrictions. But I’ve been to airports that won’t even allow those to. It seems each person uses their own discretion and would rather not deal with it. If you do decide to follow those restrictions, then be sure to put those in a clear bag for them to check and prevent leakage. So, for now, let’s just stick to the snacks you can for sure bring on the airplane with your carry-on.
International Travel Considerations
Mainland cannot take most fresh fruits and vegetables due to the risk of spreading invasive plant pests. Be prepared to eat the fruit or veggies you’ve packed as you’re standing in the TSA line when traveling internationally.
Empty Liquids Before Security
Also, don’t forget to dump out the water you previously had in your water bottle before going through TSA. Fortunately, there are a decent number of fill-up stations available, water fountains, and even coffee shops that we can go to fill up our water bottles after going through TSA.
Allergy Awareness
Although, you or someone else you’re with may not have an allergy. Please be sure to ask if the people around you have an allergy or forgo the nuts as snacks on an airplane.
Read also: Healthy Eating on the Run
Foods Not Allowed
❌No liquids/spreadables over 3.4-ounce/100ml and these count…SoupSmoothieCoffeeJar of jam/jelly or nut butterPuddingApplesauce HoneyPre-made protein shakesFruit cupsYogurtSalsaHot sauce bottlesetc.
Benefits of Packing Your Own Food
There are so many benefits to bringing our own snacks on a plane, and here are just a few:
- Reduce Plastic Waste
- Ability to Honor Allergies
- Great Way to Stay Eating Healthy
- Save Money
When actually packing our food, opting for great sustainable cutlery, containers, and even water bottles can truly be an even better way to prevent plastic waste.
Snack Ideas
One thing that I’ve come to learn is the less squishy it is or can be then the less messy it can be too. Because bags get thrown around, bringing around things like bananas aren’t exactly the best option. But most of these are…
Nuts and Seeds
Nuts: pistachios, cashews, peanuts, walnuts, and pecans. Nut & Seed Butter: Some of the best nut and seed butter (Only if in the small individual packets) Seeds: Pumpkin seeds & sunflower seeds are great go-to snacks, whether they are roasted or even raw.
Read also: Mobile Dining Revolution
Trail Mix
Sustainability Tip: Buying trail mix items in bulk or even getting the different elements from bulk and mixing it together is even better. Especially because it more eco-friendly, more allergen friendly, and also allows you to customize it to your health needs! Some great things to add are popcorn, nuts, chocolate chips, pretzels, seeds, dried fruit, etc.
Fruits and Vegetables
Fruits: Apples, citruses, etc. Think of fruits that are firm and can’t be easily crushed too, because then they become spreadable! HA! I had this happen with a banana once! Vegetables: Some great examples are cucumber, and celery, Very similar to the fruits, just be cautious about the veggies being crushed! Choose vegetables with a high water content like celery, cucumber and cherry tomatoes. Mix with some nutrient-rich vegetables like broccoli, carrots and green peas.
Dried and Dehydrated Options
Dried Fruit & Fruit Chips: Be sure to look at the ingredients, looking for no or less added sugars. Some great options are banana chips, apple chips, and stuffed dates. Fruit Leathers/Bars
Protein and Energy
Protein bars: These are an absolute staple for any trips, hiking, flying, backpacking, road trips and best of all snacks you can bring in an airplane. ♻️ Sustainability Tip: Of course, having your own dehydrator, buying discounted fruit that is rippe or even over ripe, is a great way to make your own!-Protein Powder: Not the already mixed and liquid shakes. But the powder can be brought through. I’d recommend putting the powder and scoop into a gallon bag and bringing it with you. I’m someone who has one just about every day! (This travel blender is powerful and compact for travel too!) -Superfood or greens powders
Other Savory Snacks
Fermented Sauerkraut / VeggiesPickled or Brined VeggiesJerky: Have you ever tried mushroom jerky or the Beyond Meat Jerky? They are amazing and the perfect savory snacks!Avocado + Salt or Lemon Juice (It might get squished, so wait to cut open the avocado until you’re ready to eat it!) Also, many food court eateries have lemon slices that you can get!Solid cheese & crackers: Unfortunately, spreadable cheese counts as liquid cheese, unfortunately, so just be sure to have solid cheese! My personal favorite is fermented nut cheeses.
Sweet Treats
CandiesChocolatesCookies
Beverages
Instant Coffee Packets: Wait to brew till on the plane, and then just ask for hot water in a cup.Tea Packet: Wait to brew till on the plane, and then just ask for hot water in a cup. (Be sure to recycle the box and put the tea bags in a reusable bag to save space)Ginger Chews: These are great for an upset stomach or even any nausea
Meal Ideas
In addition to all those delicious snacks, meals can also be great for those longer flights that need a good pick me up or even being on the safe side in case of delays! Personally, I find that having meals that don’t need to be reheated is typically better tasting, and is convenient when traveling without a heat source.
Salads
Avoid the liquid restriction by adding dressing to your salad right before you go through security! When timed right, you can avoid soggy lettuce and have a fresh salad ready to go. When packing a basic salad, layer the salad in a glass container with the dressing on the bottom, followed by the grains, and then layer the greens on top. Just stir it up on the plane right before eating. Of course, this will need to be packed in a cooler with some ice to keep it from going bad if you don’t eat it right away. Instead of a salad of greens (which may wilt), go with couscous, quinoa or some other grain. Mix with some chickpeas, crunchy vegetables, maybe a little feta cheese, then pre-dress the salad to avoid any additional liquids.
Pasta and Potato Salads
Pasta salad: This one is such a classic and is simply just cold pasta mixed together - yum!Potato salad: Have you ever heard of a lazy potato salad? Well, it totally works, simply scoop out the veganaise and add a big ol dollop onto some solid potatoes and anything else you’d like to add to your potato salad, then once through TSA mix it all up together - viola it’s delicious! Pre-make some fresh pasta or rice at home before you travel and bring it with you. Add your favorite vegetables and a light dressing/sauce that still works with the liquid guidelines. My go to? Add broccoli, peppers and onions to pasta and dress in a lemon pesto mix which isn’t at all liquid-y.
Veggie Fried Rice
Simply cook up some rice and some finely chopped veggies and seasonings.
Sandwiches or Wraps
Something spreadable won’t go noticed inside a sandwich or even a wrap, so this is a great opportunity to go wild with the spreadables and the other filling goodies too! My absolute favorite thing to pack for a flight is a wrap, filled with lots of fresh veggies and greens. This keeps well for an hour with no cooler and is easy to eat on the plane.
Veggie Sushi
Grab some nori sheets, add some rice and veggies, then packs some soy sauce packets.
Additional Tips for Healthy In-Flight Eating
Stay Hydrated
Sounds obvious, but our bodies need even more water than usual when travelling. Why? Well, as Woodhurst explains, "Research points to a loss of around two litres of water during a long-haul flight. This, alongside low air pressure and low humidity levels in the cabin, can leave you dehydrated and feeling lousy." Consuming plenty of water while on board helps counteract the drying conditions on planes that lead to brain fog, fatigue, swelling, dry and lacklustre skin and bloodshot eyes, she goes on. Not a water fan? Try this: "Increase your water intake with frequent sips, rather than glugging down glassfuls," advises Woodhurst. Some people also find infusing water with mint, berries, citrus or cucumber makes the taste more enjoyable. Pack an extra empty plastic bag and fill it with ice from a restaurant after you get through security to keep your cooler cold. I’ve never had a problem asking for free ice, they will gladly provide it.
Electrolytes
Electrolytes can also be lost when you experience water loss coupled with poor food choices," explains the nutritionist. Why are these important, then? Well, "electrolytes are essential minerals such as sodium, potassium, magnesium, and calcium that play a vital role in the functions of your body." A cheap and easy way to up yours is to add a pinch of salt to your water. "Coconut water also naturally contains some electrolytes," she continues.
Avoid Irritating Foods
In an ideal world, there are a few foods you should avoid eating while flying. Read: beans, pulses and spices. "They can be irritating for the gut and cause bloating," shares Woodhurst. Similarly, Lenherr warns against fizzy drinks - "they contain high volumes of the gas carbon dioxide, which ends up in your digestive system," she explains.
Ginger Tea
I like to fill my thermos with about 3 inches of sliced raw ginger before packing it in my carry-on bag. After you go through security, fill it up with hot water from a restaurant and you’ve got hot ginger tea for your flight! Ginger tea improves circulation, reduces inflammation, and is antibacterial - everything you need on a flight.
Wellness Shots
Get all your daily veggies in one quick shot. They’re easily packable and can be made to be under 100ml so they’re allowed through security. Wellness shots can often be found in your local supermarket, as well as through online retailers.
Stay Away from Carbonated Drinks
Stay away from the carbonated drinks while flying. Drinking soda will just fill you up and make you all gassy. The high altitude only makes this worse because of the cabin pressure. It’s much better to stick to water.
Be Mindful of Airline and Airport Options
Check your options ahead of time. Once you know what airline you’re traveling on, it may be a good idea to see what kind of restaurants they have available around your terminal. Look at the menus online to see if there are any healthy options.
Packing and Storage
- Reusable seal bags or compressible containers are easier to store once you’ve finished your food - and great for keeping snacks in on your trip. They don’t take up much room in your hand luggage so are great to use.
- I’m also partial to the snack boxes or Bento boxes with separate compartments that are usually also airtight to stop spillage.
- Pack a cooler as one of your carry-on bags. There are some great travel coolers available, and even some that are on wheels that easily go through security for long flights or if you are traveling with family. Just make sure that it meets the size requirements for the airline that you are flying on.