Healthier Airport Food
Your best food choices when you're stuck at the airport.
Healthy Traveler Rule No. 2: Know the Healthier Airport Options continued...
If you need a meal, don’t settle for the first fast-food restaurant you see.
Walk around the food area to size up all your options before making your
choice. Gerbstadt suggests ordering a side of sushi -- but without the
high-sodium soy sauce.
Here are some better choices in typical airport eateries:
Pizza. In the pizza line, grab a slice with veggie toppings, and pair
it with fresh fruit or raw veggies, not chips or a cookie. The pizza is rich
enough. You’ll want to balance it with something high-fiber and low in fat.
Sandwich/Salad. When selecting a premade sandwich, look for
whole-wheat or whole-grain bread, choose lean meat or vegetarian fillings, and
dress it with no-calorie condiments like mustard. For salads, if light dressing
isn’t available, use just 1 tablespoon of the regular type. Look for lots of
color in your lettuce and veggies when selecting your salad. If there is meat
added, make it a lean choice, like roasted skinless chicken breast. Also, make
sure the sandwich or salad you buy is well chilled.
Mexican Food. Stay away from the fried choices. Go for entrees like
bean or grilled chicken burritos and soft tacos (chicken or fish). Beans are
generally a good, filling option, especially if they are whole beans rather
than refried. Pass up the sour cream and processed cheese sauce in favor of
Coffee Shop/Bakery. A certain coffee chain seems to be at every
corner of most American cities, and the airport is no exception. Starbucks
offers a couple of lower-fat bakery options, both with 3 grams of fat and from
3 to 5 grams of fiber: the low-fat Cranberry Apple Muffin (290 calories) and
the low-fat Oat Fruit Scone (320 calories).
If it’s coffee cake you desire, Starbucks has four lower-fat choices:
- Reduced-Fat Banana Dulce Coffee Cake: 360 calories, 7 grams fat.
- Reduced-Fat Blueberry Coffee Cake: 310 calories, 10 grams fat.
- Reduced-Fat Cinnamon Swirl Coffee Cake: 300 calories, 8 grams fat.
- Reduced-Fat Orange Crème Coffee Cake: 320 calories, 8 grams fat.
For a warm breakfast, your best bet is the Whole Grain Western Omelet Wrap,
with 300 calories, 13 grams of fat, and 3 grams fiber.
Starbucks has plenty of drinks that are around 150 calories and contain
almost no fat. The rules to order by: buy it "tall" (size), buy it
"light" and "nonfat," and definitely buy it with "no
whip." If you can, order your coffee drinks "decaf" to help keep
you hydrated during your travels.
The Tangerine Frappuccino Juice Blend has fewer than 150 calories if you
order the tall size. You can also now order Starbucks' Blended Crème
drinks in "light" -- the tall LIGHT Strawberries & Crème
Frappuccino Blended Crème totals 150 calories and 0 grams of fat, while the
tall LIGHT Orange Crème Frappuccino Blended Crème has just 110 calories and 0