4 healthy airport snacks

At a coffee chain

A latte “can be a fabulous source of calcium and vitamin D, which so many women don’t get enough of,” says nutrition professor Joan Salge Blake. Order it with skim or low-fat milk, and make it decaf if you want to sleep on the plane.

At a donut shop

“You can usually get a whole-wheat bagel, which is packed with vitamins, minerals and phytochemicals-and counts toward your recommended daily servings of whole grains,” says Salge Blake. Moya Greene of Canada Post calls Tim Hortons’ tuna fish sandwich “a saviour. It’s reliably fresh and perfect for a short-haul flight where you’re not getting a meal on the plane.”

Beverages

Nearly all of our frequent fliers noted their devotion to drinking lots of bottled water in flight, but Salge Blake says there’s no need to go overboard-just drink until your thirst is satisfied. “And remember, all fluids count-juices, coffee, teas.” But avoid the temptation to indulge in a glass of wine after takeoff, she advises. “Alcohol is a diuretic. It can make you feel dehydrated and tired. True, it may cause you to go to sleep more quickly, but not stay asleep. Alcohol will actually disrupt sleep.”

Carry-on snacks

Salge Blake recommends bringing protein-rich string cheese and nuts, along with high-fibre apples and bananas. “They provide satiety, so you’re not susceptible to unplanned, less healthy snacks such as chips and cookies. The key is to avoid being hungry, and when you do eat, you should be consuming nutrient-dense calories, since you’re not very active sitting on a plane, especially on long flights.”

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