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  • Rebecca Washuta

How To Eat Healthy When You Fly

Updated: Apr 13, 2023

Let’s face it, regardless of what airline or class you fly, plane food is not only less than appetizing, but also highly processed and filled with preservatives. If you’ve got travel planned this holiday season , check out my tips below on how to stay on track with your health goals without going hungry.

Pack It In

Planning ahead and packing healthy snacks is the best way to set yourself up for success. Focus on my Big 3 Formula - foods that are high in protein, fat, and phytonutrients, and this will keep you feeling full until you get to your destination. Invest in reusable silicone sandwich bags to toss in your purse or laptop bag. Here are some of my flight favorites:

  • Homemade trail mix – nuts, seeds, & dried fruit

  • String cheese – can be left unrefrigerated for a few hours

  • Nutrient-dense crackers – Simple Mills, Jilz, Blue Diamond

  • Packaged olives – Gaea, Oloves

  • Packaged nut butters – Fbomb, Noosh, Justin’s

  • Fruit that travels well – orange, clementine, banana

On The Run

If you’re in a bind and need to grab something on your way to the gate stick to high quality protein bars like Bulletproof, Aloha, or Primal Kitchen.

Mid-Air Memo

Airplane cabins have very low humidity levels which will dry you out, so be mindful of salty foods and alcohol because they can further dehydrate you. Grab a large bottle of water before your flight and commit to drinking the whole thing before you land.


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