Healthy Airplane Food: DietDetective.com Annual Airline Snacking and Onboard Food Survey with Health Ratings for 2007

Midwest Airlines

(414-570-4000, www.midwestairlines.com)

Cooperation from Airline: Very helpful

Health Score: (***) There are some reasonably good "real" meal choices, but those famous fresh-baked on-board cookies can hurt: They're 120 calories each. And the individual snacks are unreasonably large portions.

Best Bet: You're always better off opting for a full meal than a snack. For breakfast pick the cheese omelet, but skip the potatoes and sausage. The omelet, yogurt, and fruit cup add up to only 355 calories, whereas the full meal has more than 700. The yogurt and fruit in the continental breakfast may look okay, but with that muffin and flavored yogurt (which means added sugar) you're still better off with the omelet. At least you'll be getting protein and other nutrients. For lunch and dinner, the Roasted Chicken Salad in Pita Pocket is only 230 calories if you skip the mayo, and the Kettle chips add just another 60. You can also opt for the Shrimp Salad, and if you want to make it even better you can pull out the croutons and use only one dressing package.

Total Snack Calories: 2 cookies, 240 calories

Exercise Equivalents: (Amount of walking to burn off the calories) 62 minutes for the two cookies

Cost: Best Care Cuisine $5.50 and $7.50 per breakfast, $5.50 and $10 per lunch or dinner

Snack Choices: Cookies (served after 10 a.m.), 120 calories each