When you are seated in the middle seat of a three-across row on an airplane, you can’t help but see what your row mates are doing – or eating.  As a registered dietitian, observing what people eat is an occupational habit.  (I don’t ever comment on people’s food choices unless asked, however!!)  So on a recent flight, I decided to do an analysis of how my in-flight meal compared to the choices made by my row mates. 

My meal

• Green Tea
• Au Bon Pain Mediterranean wrap
• Small bag of dark chocolate M&Ms

Neighbor to my left

• Entire container of Lay’s Stax potato crisps (5.75 ounce can)
• 2 vodkas
• Diet coke

Neighbor to my right

• Pizza Hut pepperoni personal pan pizza
• Medium cola
• Coffee with cream and sugar

And the Winner is…….

Who do you think ate the fewest in-flight calories? That would be me at 850 calories (240 from the M&Ms but hey, dark chocolate is a healthy option!).  A bit steep for a single meal so I could have eaten one-half of the sandwich and M&Ms for a much lower total.  The sandwich was pretty healthy. Lots of veggies, hummus, and some feta cheese on a whole-wheat tortilla.   Next most calorie count?  Mr. Right Guy at 955 calories, refined grain crust, no veggies, and lots of sugar.  That leaves Mr. Left Guy with 1081 calories from potatoes and vodka.  

So there you have it.  Three people stuck at dinner time with only airport and/airline food from which to choose.  Yet, as you see, there are three different outcomes.  How can you make sure your healthy eating plans don’t take a nosedive when you are traveling by air?

Be Defensive

Bring food from home.  My usual outbound in-flight meal is a peanut butter and jelly sandwich on whole wheat bread.  It's a high-fiber choice at 485 calories, it doesn’t require refrigeration, and it is filling.  Coming home I am at the mercy of the airport offerings.  

Keep your travel bags stocked.  Meal replacement bars can stay in your bag from trip to trip, ready to save you from that long layover or cancelled flight.

Choose healthier carry-on options once you pass the security screening.  Every airport is different – and many have improved dramatically – but you may have to go hunting for these and other healthy options.

• Water – always a good choice but it is especially important when spending time in ultra dry airplane cabins.
• Fresh fruit – Apples, bananas, pears, and fruit cups are getting to be much more available in airports.
• Dried fruit – Try to find options that don’t have added sugar.
• Meal salads – These are usually better options than the pre-made sandwiches that have a lot of mayo and cheese.   Just go easy on the dressing.
• Nuts – Go for whole nuts only, preferably unsalted.  Skip the nut mixes that have a lot of extra stuff added.  AND watch your portion as nuts are healthy but high in calories!

What strategies do you use to maintain your healthy eating habits while flying?