Airplane food isn’t always the healthiest, which is why it’s a smart idea to pack your own snacks when you travel. To get some snack inspiration, Health asked six registered dietitians and nutritionists to share their top nourishing flight picks.
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“I like to bring fresh fruit such as apples, clementines, grapes, and blueberries for a boost of antioxidants and fiber, which support immune health and digestion,” Jamie Mok, RD, RYT, and spokesperson for the Academy of Nutrition and Dietetics, told Health. “I also pack a mix of nuts and seeds, like almonds, soy nuts, walnuts, and pumpkin seeds, which provide protein, fiber, and healthy fats to curb hunger, sustain energy, and keep blood sugars stable.”
Walnuts are an ideal in-flight snack because they’re portable, satisfying, and packed with nutrients that support gut and immune health, and even sleep quality.
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“Roasted chickpeas are super satisfying and help keep blood sugar stable during long travel days,” Keri Glassman, RDN, CDN, and founder of Nutritious Life and Nutritious Life Studio, told Health. They’re also crunchy, savory, and packed with plant-based protein and fiber.
“The fiber supports digestion (which can get sluggish when flying), and they’re easy to toss in your bag with no refrigeration needed,” she added. “Pair them with a piece of fruit (like an apple or clementine) for a well-rounded mini meal.”
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Pack a homemade trail mix made with walnuts, pumpkin seeds, and no-sugar-added dried tart cherries. “This combo gives you healthy fats, minerals like magnesium and zinc, and antioxidants, all great for supporting your immune system and fighting inflammation while you travel,” said Glassman. “Just make sure to pre-portion it before your flight—it’s way too easy to overdo it mid-air.”
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“Super-sweet dates (get the Medjool ones if you can) give you that caramel-like chew, and the almonds add crunch,” Dina L. Aronson, RDN, a nutritionist and digital health strategist, told Health.
“The good fats in the nuts, plus the fiber in both, help keep hunger at bay during long stretches of sitting in the dry, low-pressure cabin,” she added.
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“I use a whole-grain tortilla, spread on hummus, and add sliced raw veggies, like cucumber, spinach, and carrots, for an extra hit of fiber and antioxidants,” said Aronson.
“I recommend rolling it tight and slicing it into bite-sized pieces so everything stays put. I like pairing it with fruit that can survive a carry-on, such as apples, grapes, or clementines.”
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For a balanced, satisfying, and travel-friendly option, try a peanut butter and jelly sandwich made with natural peanut butter, a light fruit spread, and whole-grain bread.
“Natural peanut butter provides plant-based protein and healthy fats, helping to stabilize blood sugar and keep you full,” Lena Beal, RDN, LD, CCTD, a spokesperson for the Academy of Nutrition and Dietetics, told Health. “Whole-grain bread adds fiber and B vitamins, supporting digestion and energy metabolism while you’re sitting for long periods.”
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“I love a small apple paired with a beef stick because you’re balancing protein and a little fat with some carbohydrates, and it will sustain well as a snack,” Cara Clark, CN, IHP, an integrative nutritionist and author of The Feel-Good Way, told Health.
Beef sticks are also a good source of iron, a mineral that’s necessary for energy production, oxygen transport, muscle health, and cognitive function.
In addition to packing nutritious snacks for your next flight, there are other ways you can stay healthy while traveling in the air. Discover a few other dietitian-approved travel wellness tips below:
- Stay hydrated: The dry cabin air of an airplane can lead to dehydration, but fortunately, there are some proven ways to stay hydrated if you plan ahead. “Carry a reusable water bottle while traveling and refill it before getting on the plane,” said Mok. “Some travelers may benefit from adding an electrolyte supplement to water to enhance fluid absorption.”
- Avoid alcohol: “It’s best to avoid alcohol during flights since it accelerates dehydration and can disrupt your sleep, which may make you more susceptible to picking up a virus mid-travel,”
Samantha Cassetty, RD, a nutrition and wellness expert, founder of Sam’s Plate, told Health. - Minimize salt: “Keep salty foods to a minimum to ward off that puffy, swollen feeling that tends to show up after long travel days,” said Aronson.
- Eat a meal before takeoff: For shorter flights, eat a meal. “Eating a real meal prior to leaving reduces the need to eat in the air,” said Glassman.
