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Your best food choices when you're stuck at the airport.

"Hurry up and wait" is the phrase that seems to sum up air travel these days. You hurry to get to your airport two hours before your flight. You wait to get through the security check before hurrying to your gate. You wait to board your plane, then wait again to arrive at your destination. And what about food? If you're not already hungry and thirsty by the time you get on the plane, you're likely to be hungry and thirsty by the time your flight is over.

Many airlines no longer offer meals except on longer flights. And it's not so simple to bring food to the airport these days. You used to be able to bring your own yogurt and fruit juice, and to pack frozen water bottles to keep your food cool. But for security reasons, you can now bring only mostly dry goods. All liquids must be purchased at the gates.

So how does a health-conscious traveler negotiate the food offerings at airports across America?

The good news is that in many airports, the prepared food choices are getting fresher and healthier. It isn’t just about French fries and doughnuts anymore! In lots of airports, you can now find everything from salad and sushi bars to smoothie stands and fresh Tex-Mex grill restaurants.

Armed with some key food items from home, and healthier options available for purchase at the airport, you’ll be a happier and healthier (or at least less hungry) traveler this summer. Just follow these four healthy traveler rules:

Healthy Traveler Rule No. 1: Bring Your Own Snacks

The only way to know for sure that you'll have snacks that suit your body and appetite is to bring your own. Christine Gerbstadt, MD, RD, spokeswoman for the American Dietetic Association, suggests bringing protein-rich snacks and "packable" fruits like apples, oranges, and dried fruit.

"I like soy nuts, and some of the protein bars are good in a pinch," adds Gerbstadt.

She suggests choosing unsalted nuts and snacks to reduce bloating and dehydration while flying. Drinking a full bottle of water, especially when eating protein bars, will help with digestion and hydration, Gerbstadt says.

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