The Airport

The Airport

Lunch bag on airport chair

With the increasing demand for healthier foods, items advertised to be better-for-you are making their way on to many airport restaurant menus.

Terms such as: “reduced,” “low,” “light,” “healthy,” “good source,” “excellent source,” “fresh,” “natural,” etc. show up everywhere to describe these items. Since these terms can be super confusing, check out the FooBaral info and ingredient list to get a better idea of the item’s actual contents.

If at all possible, pack some good food to enjoy when you get hungry.

Some travel-friendly food ideas that should pass through airport security:

  • Trail mix

  • Whole grain cereal

  • Granola

  • Nuts

  • Pumpkin seeds

  • Energy bars

    Avoid bars that contains caffeine around the time you plan to sleep.

  • Granola bars

    (Look for bars that contain fiber and are low in saturated fat.)

  • Whole grain crackers

  • Whole grain pretzels

  • Better-for-you homemade muffins or banana bread

  • Easy-to-carry fruits:  apples, grapes, bananas, strawberries

  • Dried fruits:  raisins, tart cherries, cranberries, apricots

  • Easy-to-carry veggies: carrots, celery, broccoli, cauliflower

  • Peanut butter works great as a dip or spread that doesn’t need refrigeration.

    NOTE: To pass through airport security, peanut butter needs to be put into a 3.4 oz or smaller container and kept in your zip-top bag.

Airport Food

If you buy food at the airport, choose your food wisely. Your choices can really make a difference. Here are a couple of examples to show how a few simple menu choices can greatly affect what you are putting in your body:


Food Items Menu Selections: Better Menu Selections:

Blueberry Scone

Caffè Mocha (grande-16oz with 2% milk & whipped cream)

Steel-Cut Oatmeal

Blueberry Topping

Strawberry Blueberry Yogurt Parfait

Brewed Coffee

Calories 790 465
Fat 37g 6g
Saturated Fat 21g 0.5g
Trans Fat 0.5g 0g
Cholesterol 125mg <5mg
Sodium 570mg 180mg
Carbohydrates 105g 87g
Fiber 4g 9g
Sugar 52g 34g
Protein 20g 13g
Notable Differences:

• More food to keep you satisfied for less calories

• Lower in saturated fat and cholesterol

• No trans fat

• Lower in sodium

• Higher in fiber

Au Bon Pain:

Food Items Menu Selections: Better Menu Selections:

Turkey Club Sandwich

Chocolate Chip Brownie

Lemonade (medium-22oz)

Thai Peanut Chicken Wrap

Fruit Cup (6oz)


Calories 1340 620
Fat 46g 17g
Saturated Fat 16g 5g
Trans Fat 0g 0g
Cholesterol 185mg 40mg
Sodium 2130mg
(almost amount for a whole day!)
Carbohydrates 193g 92g
Fiber 4g 6g
Sugar 116g
(over ½ cup of sugar)
Protein 46g 29g
Notable Differences:

• Less than half the calories

• Lower in saturated fat and cholesterol

• Lower in sodium

• Higher in fiber

• Lower in sugar