Travel has a heap of mental health benefits–but it’s also liable to throw a wrench in your usual wellness habits. “You’re out of your usual routine, and you’re often totally on your own without a game plan, says Torey Armul, R.D., spokesperson for the Academy of Nutrition and Dietetics. “It can be hard to find healthy food in the airport, and when candy and fast food are so close and convenient, it takes a little extra effort to maintain healthy habits.”
But given all the other ways travel can hurt your health, it’s more important than ever to seek out smart choices when you’re en route. “Traveling can be exhausting, so that’s when you really need that energy and you want to feel good,” says Armul. “But if you’re eating the wrong stuff, you can wind up sluggish, tired, and bloated.”
The ideal snack or meal has a combo of both protein and fiber, says Armul, which both digest slowly and will keep you full and energized from check-in to baggage claim. Toss a piece of fruit, some nuts, or a low-sugar granola bar in your bag so you have a healthy fallback plan, and scope out the airport options before you fly—planning ahead will help you stay the course instead of stopping at the first Mickey D’s you see.
We combed the menus at key airports to find the foods that'll give you energy and help your health mid-layover without packing a resolution-killing calorie wallop. Don't let a few hours on the road destroy your diet: Read on, then fuel up accordingly.