Summer is in full swing and if you are traveling by plane, it can be a challenge to eat healthy. Add to that long lines at security, stopovers, and flight delays. We recently went on a trip to Europe which started off with a four-hour delay, followed by an eight-hour flight, to another four delay on our final flight home. We ended up traveling for 24 hours straight! We were exhausted and soo tired but not hungry, because we packed snacks.
Sticking with the TSA 3-1-1 liquids rule, liquids must be less than 3.4 oz and fit in a one-quart-sized Ziploc bag. That includes foods like yogurt, salad dressings, peanut butter, and hummus. Also, don’t pack strong-smelling foods, like boiled eggs or tuna. But besides these foods, there are plenty of other foods you can take on board. I try to bring a mix of savory and sweet foods because we always seem to crave a range of flavors and textures when we fly.
Here are some of my favorite snacks when flying:
- Dry Roasted Edamame
These Edamame are crunchy, they will keep you full and are heart-healthy. They are an excellent source of protein and fiber and a good source of iron. One serving (1/3 cup) has 14 g of protein, 6 g fiber, 2.3mg of iron and only 140 mg of sodium!
2. Dry Roasted Lentils
These come in a few different flavors, I love the barbeque flavor. One serving has 5 g of protein and 5 g of fiber. These also taste great as a crunchy topping on salads or a rice bowl.
3. Protein-rich Crackers
4. Lara Bars
5. Nuts any kind
6. Apples and Mandarines. Really any fruit with a hard shell that can’t get squished in your bag is good to take.
7. Peanut butter Squeeze pack (1.15 oz) but it has to go in your ziplock
8. Chomps
If you are unfamiliar with these, Chomps are basically Jerky in the form of a stick. Because this is processed meat, it’s best to eat this only on occasion. They are a good protein source 9 g per serving and only 90 calories, but it has 290 mg of salt.
