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Traveling? Bring Your Own Healthy Snacks

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A two-hour flight can turn into six hours of waiting and traveling. Here are some healthy snacks you can stash in your carry-on.

Even if you ate before you left home, you are still going to get hungry. We often underestimate the amount of time a trip can take. A two-hour flight could mean four or five hours of travel.

Here are some ideas for snacks you can bring

  • Water: Buy it after the security checkpoint to take onboard. Dehydration can cause or exacerbate hunger, jet lag, and fatigue.
  • Cereal: Kashi (a variety of healthy versions) or Cheerios are both portable, low-calorie choices.
  • Beef jerky: Especially if you're a low-carb fan -- but not if you're watching your sodium.
  • Fruit: Apples, pears, and grapes are durable, and almost any other fruit can be stored in a container.
  • Rice cakes: Be selective, since calorie and fat content vary widely.
  • Energy bars: Although they tend to be high in calories and fat, they are generally better than a slice of pizza or a candy bar at the airport.
  • Nonfat yogurt: Yogurt is a great portable snack (although it is perishable). You can pack a 3-ounce container or less in an insulated bag or take a small cooler, but understand that this can be counted against carry-on bag limitations.
  • Sandwiches: Pre-cut them into portion-controlled sections so you can pull them out at different times during the trip without making a mess. Chicken, turkey, cold cuts and cheese (on 100 percent whole wheat bread) are all great options for sandwiches on the go.
  • Soy chips: These are yet another portable, low-cal, high-fiber snack.

Make sure to check with the Transportation Security Administration for the latest in-flight rules on bringing food and water.


Charles Stuart Platkin is a nutrition and public health advocate, founder and editor of, the health and fitness network, and author of The Diet Detective's Calorie Bargain Bible. Copyright 2008 by Charles Stuart Platkin. All rights reserved.

Reprinted with permission from, May 2008.



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ptmaryann1 wrote:

You left out my favorite which is a coupla hard boiled eggs!

6/3/2012 10:38:34 AM Report Abuse
alibla21 wrote:

You can take your own water bottle, as long as its empty when you go through Security. That way you don't have to spend $4 for a bottle of water

5/31/2012 07:56:45 AM Report Abuse
a3984502 wrote:

Right now I am following the Diet Plan for You blog by nutrition specialist Kate Hill. Kate helped me lose weight in a healthy way in few weeks, without starving! If you want to lose weight, just visit Kate's blog at:

2/2/2012 02:43:47 AM Report Abuse

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