By Carley Rusch, graduate student, Department of Food Science and Human Nutrition, University of Florida

Reviewed by Karla Shelnutt, PhD, Department of Family, Youth, and Community Sciences, University of Florida, and Gail Kauwell, PhD, Department of Food Science and Human Nutrition, University of Florida

If you’re like me, traveling can be stressful. In the midst of trying to get to the airport two hours in advance and making sure you haven’t forgotten anything, it’s easy to overlook something that’s really important – good nutrition! Stopping at a fast food restaurant may seem like a quick fix, but foods available at these places usually are packed with calories and fat that may end up hurting your waistline and health. If you and your family want to be savvy travelers with “first class” nutrition, try these tips:

• Pack Your Own Food. Do you know that you can bring food through security at airports? That means your family’s favorite non-liquid foods aren’t subject to those pesky TSA rules. Snacks like bananas, peanut butter with crackers, and granola bars are easy to pack in your carry-on bags. To help save money and avoid eating fast foods, pack a cooler with sandwiches and snacks for the whole family. Keep these foods at a safe temperature with ice packs, which are allowed through security as long as they are frozen solid.
• Don’t Forget About Water. Ever get the feeling of “jet lag” after a long day of traveling? It could be because you’re not drinking enough water. Staying hydrated may help keep your energy level up. At the airport, buy a bottle of water before boarding, or save money by bringing an empty bottle and filling it at the nearest water fountain once you get past security. Oh, and don’t forget to take advantage of the beverages offered during your flight by choosing water to go with your snack.
• Eat the Rainbow. I’m talking about fruits and vegetables – not those colored pieces of candy! Selecting a variety of foods that match the colors of the rainbow can help you get many of the important nutrients you need. While it might be difficult to pack fresh fruits and vegetables in your bag, try dried fruits like a box of raisins or cranberries. When there’s no time to pack your own food, look for restaurants and kiosks at the airport that offer fruit, vegetable, and whole grain options. During the flight, choose the small bag of pretzels instead of cookies.
• Indulge… But Watch Your Portion Sizes. When I have long layovers, I love to experience new foods at airport restaurants. As recommended by the 2010 Dietary Guidelines, it’s important to enjoy your food, but at the same time, to eat less and avoid oversized portions. How do you do this when eating out? It’s easy! Choose smaller sized items (if available), select baked or grilled items instead of fried, share your meal with your kids, or save half for later (but don’t forget about food safety). Check out MyPlate for more tips on how to make better choices when eating out.

Going on a road trip? No worries! You can apply these tips just as easily, but without even thinking about the TSA. Happy travels!

(Photo credit: fly! by pinguino k. CC BY 2.0. Cropped.)

References:

Selected Messages for Consumers. (n.d.) Retrieved September 16, 2014, from http://www.choosemyplate.gov/print-materials-ordering/selected-messages.html

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