What to Eat (and Avoid) at the Airport.
Travel can throw off your whole rhythm BUT it doesn’t have to derail your nutrition. Even if you didn’t pack snacks, there are still smart choices you can make at the airport to stay satisfied, avoid bloating, and keep blood sugar balanced so you don’t graze all day.
This guide shares exactly what to look for (and what to avoid) so you can feel good and land on your feet wherever you are!
5 Tips To Keep In Mind
1. Start with hydration
Airports and flights are dehydrating. Start with still or sparkling water and skip the soda, juice, or sweet coffee drinks. Dehydration mimics hunger and makes you crave sugar and salt. Bonus if you pack your electrolytes.
2. Choose protein and fat over carbs
Look for hard-boiled eggs, cheese packs, yogurt, jerky, or even grilled nuggets at Chick-fil-A (you do what you gotta do!). These options digest slower and keep you full longer.
3. Pick real food, not “snack food”
Go for simple, whole food when possible. A yogurt parfait with granola is better than a bag of trail mix with candy. An apple with a single-serve pack of nuts beats a protein bar filled with sugar.
4. Build a balanced snack box
If the café has a build-your-own box, grab veggies, hummus, eggs, and a few nuts. Skip sugary granola bars, sweetened yogurts, or refined crackers.
5. Avoid these
Smoothies with added juice or sugar
Caffeinated drinks loaded with sugars (stick to black coffee or full-fat milk)
“Veggie” chips (they’re just fried starch)
Low-fat anything (full of sugar, will make you crave more sugar)
Muffins, bagels, or croissants (basically cake without frosting)
Ideas of What to Grab at the Airport (Starbucks and More)
At Starbucks
Protein Box with eggs, cheese, and fruit (skip the muffin or pretzels)
Plain oatmeal with nuts, skip the sweet toppings
Egg bites
Unsweetened tea or coffee with full-fat milk or a splash of half and half
Packaged almonds or mixed nuts
At Chick-Fil-A
12 (or 30 if sharing) grilled nuggets with mayo and a side of kale salad
At Pret or grab-and-go cafés
Salad with chicken, egg, or tuna
Broth-based soup (avoid creamy or starchy ones)
Hummus and veggie box
Greek yogurt (plain, ideally full-fat)
Boiled eggs
At Hudson News or convenience stores
Hard-boiled eggs
Single-serve nuts (almonds, pistachios, cashews)
Single-serve pack of nuts (no trail-mix please)
Beef jerky (without sugar)
String cheese or cheese cubes
Apple (or apple chips) or fresh fruit
Water, sparkling water or stevia-sweetened electrolyte drinks
Bonus: Pack Your Snacks in Advance
The best option? Bring your own. It’s cheaper, you control the ingredients, and you won’t be stuck with ultra-processed, low-protein and overpriced snacks. Toss 2-4 of these into your carry-on and eat them if needed along with WATER! Remember, you can always enjoy a proper, balanced meal once you land.
For a personalized approach to nutrition that fits your unique lifestyle, book a free 15-mins consult with Coco Pierrel to know if Eat Shed Glow™ is right for you. No commitment, just clarity.
