Nutrition for long plane rides

Summer is here and schools are out which means it’s time to travel and visit new places.  With so many changes in the airline industry, food options are becoming more and more limited on domestic U.S. flights.

Some airlines don’t even offer food, apart from a packet of pretzels or nuts, while others offer food for purchase, including snack boxes, pre-made sandwiches, fruit and cheese.

Unless you are traveling on business or first class, dining options are non-existent.

Plan Your Meals

  1. Sandwiches & wraps are great to carry on an airplane. You can make them or buy them at the airport prior to boarding.
  2. Salads can last a long time if the sauce is packed on the side and can be a great meal option for a long flight.
  3. Dried fruits & nuts are great snacks to make at home and munch on during long flights.
  4. Protein bars and granola bars are low in sugar, last a long time and great snacks.
  5. Fruits such as bananas, oranges, apples, tangerines and grapes are easy to carry.
  6. Instant oatmeal or dry cereal is easy. You can always ask the flight attendant for hot water or milk.
  7. Dips such as hummus, nut butters and guacamole are now available in small containers & easy to carry.
  8. Raw vegetables are great for a boost of energy, especially for long flights.

If you are traveling abroad, be sure to eat or discard all vegetables and fruits before you land.

Try as much as possible to have your cold foods within the first four hours of the flight.  Bags of frozen vegetables are great to use as ice packs to keep food cold.

Just remember that with long flights, try to avoid foods that have a strong odor such as food loaded with garlic & onion.

Finally, it’s best to have a travel sized toothbrush & toothpaste in your carry on so you can keep your mouth feeling fresh and clean!

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