Try these holiday air travel nutrition tips
Holiday air travel is notoriously challenging with throngs of passengers populating security lines, dealing with winter weather delays, jostling with fellow fliers to stow carry-ons, accepting an airline snack mix and eventually making it to their destinations.
Air travel is in true survival mode these days, and that means more people than ever are packing their own snacks -- and even meals -- to help get them through the day. Since airline meals (at least the free ones) are disappearing, it’s even more important to have an in-flight food plan.
Navigate Nutritiously.
- Ask for OJ. The nutrients in 100 percent orange juice help boost your immune system to give you a fighting chance to ward off cold and flu germs floating in airport concourses or the cabin air on crowded flights. Ask the flight attendant to mix orange juice with sparkling water for a nutritious low-calorie quencher.
- Snack Smart. Bag your own "sky trail mix" of peanuts, almonds, pecans, walnuts, dried cranberries and granola. Healthy fats and stomach filling fiber will keep you going and is much lower in sodium than the airline's salty snack mixes.
- Concourse Cuisine. A salad is fine, but make sure it contains some kind of protein, such as chicken, turkey, ham, eggs or cheese to keep your blood sugar on an even keel. Stress can take a toll driving your blood sugar level down way below normal.
- Foodie find: The menu at the E Bar on Concourse E at Hartsfield-Jackson International Airport features a terrific selection of cheeses and charcuterie with olives and whole grain crackers you can enjoy with a glass of wine before take off or have packaged to-go to enjoy in-flight.
- Since you can't take liquids through security, save money and stay hydrated by bringing an empty water bottle or other container to fill up from an airport concourse drinking fountain.
- Watch the alcohol at altitude. You, your skin and your brain can really get dehydrated in a pressurized cabin. Alcohol can accelerate dehydration. If it's at the end of long travel day and you want a drink to unwind, that's fine. But make sure to double up on water with the wine.
- If you happen to be on a flight that serves a meal, know that you can order a special meal ahead of time. Airlines request a minimum of 24-hours notice. Special meals usually include fruit for dessert.
- Healthy signs at 30 thousand feet. Food for purchase on many airlines today includes more health-minded snacks and meals. One of my favorites is the Kids PB& J Plate on Delta Airline's west-bound flights for $4.50. It includes half of a peanut butter and jelly sandwich on whole wheat bread served with grapes, apple slices, carrot and celery sticks with a side of ranch dressing. You don't have to be a kid to order it. The menu says "for young travelers or those young at heart!"
Food on the Fly
Keep in mind that airport security rules prohibit “gel type substances” such as yogurts and liquids in carry-on luggage you take through security checkpoints. Solid foods such as sandwiches, hard cheeses, crackers, fresh fruit and vegetables are allowed. Just as security officials don’t like wrapped gifts, make sure food be seen through its packaging and falls under the Transportation Security Administration’s (TSA) guidelines for acceptable items. www.tsa.gov/travelers/airtravel/holiday.shtm
Holiday travelers take note if you’re bringing the pecan pie or caramel cake to the family gathering. TSA rules state, “You can bring pies and cakes through the security checkpoint, but please be advised that they are subject to additional screening.”
