How to Choose Healthy Foods at the Airport Before Your Holiday

Airports aren’t exactly known for their healthy food options. Between the fast-food chains and sugary snacks at every turn, sticking to your health goals while waiting for a flight can feel like an impossible mission. But fear not! With a little planning and a few smart choices, you can enjoy nourishing, satisfying foods that keep you energised and feeling great, just in time for your holiday.

This guide will walk you through how to find healthy meals and snacks at the airport, provide tips for navigating food courts, and even suggest what to pack if you prefer to bring your own. Whether you’re a parent with kids in tow, or someone watching their waistline, these ideas should help.

Why Healthy Choices Matter When You Travel

Travelling can throw your routine out the window, and that often starts with what you eat. Airports are full of ultra-processed items packed with sugar, fat, and salt. While an occasional treat is fine, starting your holiday with a sugar crash or feeling bloated from salty food isn’t ideal. Choosing healthier options can help you stay energised, hydrated, and ready to enjoy your holiday from the moment you get off the plane.

Plus, if you’re like me, nothing ruins the vibe faster than feeling sluggish or overstuffed halfway through a flight. Healthy eating doesn’t have to mean starving yourself or relying on boring options. It’s all about balance and being prepared.

Tip 1: Scan for Healthy Options in the Airport Food Court

Airport food courts might seem like a fast food nightmare, but there are usually healthier gems hidden amongst the fried chicken and pizza slices. Look for places that offer grab-and-go sandwiches, sushi, or salad bowls. Many airport chains now serve pre-packed meals with calorie counts or nutrient labels, making it easier to make informed choices.

What to Look for:

• Lean Proteins: Grilled chicken, turkey, hard-boiled eggs, or plant-based proteins like hummus.
• Complex Carbs: Opt for whole grain bread or wraps, brown rice, or quinoa over white alternatives.
• Fresh Veggies: Aim to build meals or snacks around veggies for added fibre and vitamins.
• Limited Sauces: Watch out for dressings and sauces, which can be calorie bombs. Choose vinaigrettes or simple olive oil and avoid creamy options.

Example Meal Idea: A turkey and avocado sandwich on whole grain bread plus a side salad is a far better option than greasy fried chips and dips.

Tip 2: Beware of Sneaky “Fake Healthy” Foods

Some foods market themselves as “healthy” options but aren’t as great as they seem. Granola bars, smoothies, or flavoured yoghurt can hide loads of added sugars and calories. Smoothie bars, for instance, often use pre-made mixes instead of whole fruit, which turns your drink into more like a sugar-loaded dessert.

When in doubt, check the ingredient list (or ask a staff member) and prioritise whole ingredients with less sugar and artificial additives.

Quick Hack

If you go for yoghurt, pick plain Greek yoghurt and add a piece of fruit or a sprinkle of nuts for flavour.

Tip 3: Bring Your Own Healthy Snacks

If you want to avoid the airport food roulette altogether, pack your own snacks! Even the healthiest options at the airport are often at least double the cost compared to bringing something from home.

Easy Travel Snacks to Pack:

• Nut Mixes or Trail Mix: Pick unsalted varieties for a better choice.
• Fresh Fruit: Apples, bananas, or clementines are portable and mess-free.
• Veggie Sticks with Hummus: Think carrot or celery sticks pre-packed in a small container.
• Protein Bars: Choose bars with natural ingredients and at least 10 grams of protein, but less than 5 grams of sugar.
• Rice Cakes with Peanut Butter: This combo is lightweight and filling.

Pro Tip: Bring an empty reusable water bottle to fill at the fountains after security. Staying hydrated is just as important as healthy eating! Use an old or stained Tupperware container to bring your food that you can throw away afterwards.

Tip 4: Use Technology to Your Advantage

Did you know many airports now list their dining options on their websites or apps? Some apps even have menus available, so you can scout out the healthier spots before you arrive.

Some airports have great options like poke bowls, Mediterranean-style wraps, or fresh juice bars that aren’t immediately obvious. If you’re stuck at a major hub like Heathrow, JFK, or Changi, you’re more likely to find a range of “clean eating” choices.

Tip 5: What to Order on a Flight

Once you’re on board, the meal options often leave much to be desired. If possible, pack something to eat on the plane. Most airlines allow you to bring food through security as long as it isn’t liquid-based. Grab your homemade snack box or a healthy airport meal to bring with you.

If ordering from the inflight menu, look for lighter options like a chicken salad or a fruit and cheese platter. Avoid heavy carbs like pasta or sugary beverages that can make you feel sluggish during the flight.

Don’t Forget: Flights can dehydrate you quickly. Drink plain water instead of fizzy drinks or excessively caffeinated beverages to stay refreshed.

Tip 6: Indulge Without Going Overboard

Good news, you don’t have to skip treats altogether. Food is an important part of the travel experience! Pick one indulgence, like your favourite airport pastry or a small icecream, and balance it out with healthier meals.

For families, it’s often worth allowing children to choose a small, fun snack while you stick to your balanced option. Sharing treats can be part of the fun without derailing your diet.

My final thoughts

Eating healthy at the airport before a holiday doesn’t have to be a chore. With a little planning, it’s more than possible to enjoy nutritious, feel-good meals. Whether you’re grabbing a wrap, packing hummus and carrot sticks, or finding a great salad at the airport, these tips ensure you’ll spend your holiday feeling light and energised.

Do you have any other ideas? Pop them in the comments below to help others.