Proper eating habits during air travel are essential; staying hydrated and keeping food available for snacking help keep blood sugar at an even level, staving off fatigue, irritability and headaches. Enjoy any of the tasty, portable treats below for a quick boost without overdosing on sugar, sodium and preservatives from airplane food.
1. Whole Grain Crackers
Sandwiched securely around the filling of your choice, the complex carbohydrates in whole grain crackers will leave you feeling full until you get to your next stop. Pair it with a spread high in protein for even more staying power.
Try these: hazelnut spread, sunflower seed butter
2. Fruit
Whether sliced up in a baggie or tossed into your carry-on unpeeled, fruit is always a solid choice. Pick one (or a few!) that don’t bruise easily and keep well. For a simpler option, simply slice into cubes and throw into a plastic container. If you’re looking for a little more flavor, sprinkle with cinnamon or pumpkin pie spice, and give the box a shake after it’s closed to coat the contents. Rubber-band a fork to the lid so it doesn’t migrate into the depths of your travel bag, and you’re ready to go.
Try these: Honeydew, kiwi, pineapple
3. Trail Mix
Make it yourself or pick some up at the store, but watch for too much sodium or high levels of sugar. Suggested ingredients include cherries, cashews, peanuts, almonds, mango, papaya, pretzels, raisins, and other dried fruit. Nuts and seeds in particular are excellent but calorie dense sources of trace minerals such as magnesium,.
Try these: whole grain cereal, banana chips, roasted chickpeas
4. Popcorn
A handful or three of air-popped popcorn, dusted with a few tablespoons of parmesan cheese, makes a quick, easy and portable snack with a satisfying crunch. Another whole grain food full of complex carbohydrates, popcorn is also low calorie when not loaded down with butter and salt; great for the flight out to that weekend conference or the family reunion. Be sure to bring a travel pack of baby wipes to clean your hands afterward.
Try these toppings: Cayenne pepper, cinnamon sugar
5. Hummus and Pita
With hummus now available in single-serving cups, it’s easy to grab a bit of hummus and a few pita rounds on your way out the door; for a more substantial nibble, cut your pita in half and fill the pockets with sliced deli turkey. With various hummus flavors now on the market and pita frequently available in pockets, wedges or baked chips, there’s a combination to suit every taste.
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