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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...

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 grams fat.

Breakfast and Bagel Shop. It's easy to buy a bagel to bring on the plane with you for breakfast or lunch. A whole-wheat bagel has about 4 grams of fiber, and can be a great choice if you fill it with something light. Try light cream cheese, or turkey breast with veggies and a little avocado. If your stomach is sensitive on travel days, you might even feel better chewing on a plain bagel.

If you want a traditional breakfast, skip the fried potatoes and sausage and choose an egg entrée that is topped or filled with vegetables, not greasy meat. Ask if they can make your egg dish with egg substitute, or one whole egg and two egg whites. If it comes with cheese, ask them to use half the usual amount. If you're partial to pancakes or waffles, don’t drench them with butter or syrup, since most restaurant pancakes/waffles are already pretty rich. Top them with fresh fruit instead.

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