You’ve probably heard that alcohol and flying don’t mix—it dehydrates you fast. Add salty chips to the mix, and you’re only making things worse. And that bean burrito? Let’s just say your seatmates won’t thank you. So yes, there’s a long list of foods to avoid at cruising altitude. But what should you be eating instead? We asked nutrition pros for their favorite plane-friendly snacks to keep you feeling fresh from takeoff to landing.
Try a little fruit and veggie paired with nut butter.
Want something fresh, crunchy, and hydrating? Go to the produce section in your local grocery store and pack a few favorite fruits for the plane. “When traveling, I typically opt for a simple and satisfying combination. This might look like an apple or banana with nut butter (remember to be mindful of nearby passengers with allergies!), yogurt with berries and sunflower seeds, or cut veggies and hummus,” Marra Burroughs, a doctor of clinical nutrition and registered dietitian, told Travel + Leisure. “Many of these items can be found in airport stores and will leave you feeling your best for even the most stressful day of travel.”
Don’t skimp on protein-rich foods.
According to Hannah Thompson, a registered dietitian at Parkview Health, no plane meal is complete without some protein. And that’s precisely why she packs a bento box for her carry-on every time she flies. “As a dietitian, I love making bento-style snack boxes to provide lots of variety in nutrients, textures, and flavors,” she said, explaining that it always contains berries or pear slices, cheese and crackers, and some trail mix or nuts. “I also always have my reusable water bottle with me so that I can stay hydrated while traveling.”
And Thompson isn’t alone in her quest to get in her protein mid-flight. Elizabeth Katzman, functional diagnostic nutrition practitioner, added that her personal go-to plane food is a protein box she makes ahead of the flight. “I like to pack cut veggies, a small portion of almonds or cashews, some fruit, and slices of turkey or chicken,” Katzman told T+L. “It feels light but filling, keeps my energy steady, and helps me step off the plane feeling much better than if I had relied on whatever the airport or airline offered.”
Or opt for a classic sandwich.
Dana Hunnes, a senior clinical dietitian at UCLA Health, explained you don’t need to get fancy with your plane food. “I always bring home-made sandwiches such as PB and J (low-salt or no-salt added peanut butter, no-sugar added jelly, and low-sodium whole-grain bread),” she said. “I bring fresh fruit as the fruit is hydrating and full of fiber.” According to Hunnes, she always asks for plain water, sparkling water, decaf coffee, or tea on the flight to stay hydrated. And while not a direct food-related tip, Hunnes also noted she tries “to get up every hour to hour and a half at the most and move around and stretch my legs,” which can also aid in digestion.
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Bring a ready-made, nutrient-dense meal.
Don’t have time, or frankly, want to make something ahead? Do as Amber Attell, a certified holistic nutritionist at Vibrant Roots Wellness, does, and bring something pre-made. “My go-to is bringing Urban Remedy meals on board,” Attell said. “They’re fresh, organic, and balanced, perfect for travel days when you want something nourishing without the fuss. I especially love their salads and light bowls, which feel refreshing and sustaining in flight.”
The other thing always in her bag? “Plenty of water with an electrolyte packet.”
Or, simply choose well at the airport restaurants.
Annie Mabashov, a certified functional nutritionist, noted that not everyone has time to make something before they rush to the airport. So, if you find yourself near your gate but need something to eat, try to pause and pick the best meal for on-the-go. “I know life can get busy, so if I don’t have an opportunity to pre-pack something, I’ll usually stop at a restaurant at the airport that has healthy options like salads, protein, rich smoothies, or bowls to take with me onboard.”
Pick the best onboard meal, too.
In a real pinch and already on the plane? Dietitian Nichole Dandrea-Russert said it’s key to opt for the best onboard meal option you can. “On longer flights, I order the vegan meal—even if you’re not vegan, it’s often the most colorful, plant-forward option available. On a recent trip to Thailand, my meals were loaded with broccoli, mushrooms, tomatoes, rice, and tofu. I landed feeling energized and (surprisingly) with very little jet lag.”
