Eating Healthy at the Airport: nFIT Nutrition Tips

Eat Light While You Fly

If you're someone who travels frequently and thinks that eating healthy amid this busy pace is impossible for you, this article is here to put your doubts to rest. For those who spend a large part of their lives at airports, eating healthy isn't as hard as you might think! Because the variety available both in terminals and at airports is now quite rich — you have far more alternatives than a bag of chips or a fruit soda.

The options you can find at an airport are just as plentiful as those you'd find in a shopping mall. With that in mind, the first thing you should do is take a deep breath and do a quick walk around to see what's available. Remember, you don't have to go with the first option you see! Perhaps just 10 steps further, you might come across a better alternative that suits both your palate and your healthy eating style.

For Breakfast:

You're waiting at the airport in the early morning hours, and unfortunately you're far from a lavish home breakfast. There's no need to worry about that; because you still have alternatives that will keep you energized throughout the day! A small cup of probiotic yogurt, a carton of milk, fresh fruit or freshly squeezed fruit juice, cold sandwich options — usually with cheese and plenty of greens — or if possible a delicious toast made with white cheese (similar to feta) can help you maintain both your fitness and your energy. Completely forget about options like greasy pastries or cake, and don't let them drag your energy down.

For Lunch or Dinner:

Of course, your options for this meal are not as limited as they are for breakfast. If you'd like, you can head to restaurants where you can build your own sandwich — choosing beef, cheese, chicken, or tuna and asking for plenty of greens — or you can opt for pre-made sandwiches. When choosing a sandwich, be careful not to add sauces or extra oil to avoid unnecessary calorie intake. To keep your meal filling, you can pair your food with a glass of ayran (Turkish salted yogurt drink) or a bottle of plain sparkling water; however, be mindful to avoid carbonated soft drinks so they don't cause bloating during your journey and to steer clear of high calorie intake.

Is there nothing around you but fast-food places? The situation isn't that dire — you can opt for grilled salad options from these chains, or if you're feeling like a little treat, you can make the healthiest choice available by having 1 burger or 2 slices of veggie-loaded pizza. The most important thing to watch out for in these kinds of places is resisting the temptation of large fries, promotional chicken wings, creamy sauces, and extra fatty cheese additions.

Snacks:

Of course, the healthiest option here is to prepare a nutrition bag for yourself before heading to the airport — one that includes raw almonds, hazelnuts, walnuts and other nuts, dried fruits, or small cups of yogurt and fresh fruit. But if you don't have time to prepare something like that, light crackers, packaged nuts, sesame-free breadsticks, or milk can be great choices. Be careful though — don't forget to stay away from colorful bags of chips and high-calorie chocolates and candies.

The most common mistake made during travel is neglecting to drink water. Remember to drink plenty of water throughout your journey to stay as free as possible from bloating and water retention. You can address any potential bloating issues by keeping herbal tea bag options in your bag — such as cherry stem tea, fennel tea, green tea, or white tea.

Specialist Dietitian Merve TIĞLI ÇINAR