{"id":42588,"date":"2015-08-19T07:15:14","date_gmt":"2015-08-19T11:15:14","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=42588"},"modified":"2021-11-01T16:01:51","modified_gmt":"2021-11-01T20:01:51","slug":"best-healthy-meals-airport","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/best-healthy-meals-airport\/","title":{"rendered":"The 10 Healthy Airport Meals Ideas"},"content":{"rendered":"
\"10
Photo: Pond5<\/a><\/figcaption><\/figure>\n

So you\u2019re in the habit of making healthy meals at home<\/a>, but then you hit the airport and suddenly everything\u2019s up in the air. There\u2019s a veritable siren call of bad choices every time you step foot in the terminal or buckle your seatbelt on the plane. But somewhere wedged between all the fried and fatty foods, healthier meal options do exist out there. (Emoji hands to the sky.)<\/p>\n

RELATED: <\/strong>9 Scary Salads With Over 1,000 Calories (and Healthier Swaps!)<\/a><\/p>\n

To help you travel like a pro, we asked a couple of top nutritionists<\/a> to share their picks for the best all-around meals you can get at the airport. None will break your calorie bank or pack too much fat, yet all will provide you with key nutrients to keep you satiated from lift off to landing.<\/p>\n

10 Healthy Meals at the Airport<\/strong><\/h3>\n
\"Healthy
Photo: Courtesy of Dunkin’ Donuts<\/figcaption><\/figure>\n

1. Dunkin\u2019 Donuts Egg White Veggie Flatbread
\n<\/strong>The Skinny:<\/strong> 280 cal, 9 g fat (4.5\u00a0g sat fat), 4 g fiber, 15 g protein, 690 mg sodium<\/p>\n

Hit the line at Dunkin\u2019 for this breakfast, which is portably nestled in a multigrain flatbread. Ashley Harris, MS, RD, a registered dietician The Ohio State University Wexner Medical Center, says it\u2019s rich in protein to help you feel satisfied throughout the day. \u201cWhile the 690 milligrams of sodium may seem high, it\u2019s an appropriate amount for a meal \u2014 and one of the lower sodium breakfast-sandwich options you\u2019ll find out there.\u201d<\/p>\n

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Photos: Pond5<\/a>;\u00a0Pond5<\/a><\/figcaption><\/figure>\n

2. Lightly <\/strong>S<\/strong>alted <\/strong>N<\/strong>uts <\/strong>and<\/strong> A<\/strong>pple
\n<\/strong>The Skinny:<\/strong> 280 cal, 15 g fat (1.5\u00a0g sat fat), 6 g fiber, 7 g protein, 125 mg sodium<\/p>\n

Pop open a small bag or tin of sunflower seeds, almonds or cashews<\/a> (ideally about a quarter-cup portion size), then pair it with an apple for a kiosk-curated \u201cmini meal.\u201d \u201cThe complex carbs provide energy, while the protein helps you balance blood sugars and feel full,\u201d Harris says. \u201cNuts are a great source of healthy proteins. Stick to roughly a quarter-cup to keep calories low, adding a piece of fruit for the perfect amount of energy from carbohydrates,\u201d she says.<\/p>\n

RELATED: <\/strong>The 25 Best Foodie Instagram Accounts to Follow<\/a><\/p>\n

\"10
Photo: Courtesy of Starbucks<\/figcaption><\/figure>\n

3. Starbucks Hearty Blueberry Whole-Grain Oatmeal
\n<\/strong>The Skinny:<\/strong> 290 cal, 2.5 g fat (1\/2 g sat fat), 5 g fiber, 5 g protein, 125 mg sodium<\/p>\n

Head over to Starbucks if you\u2019ve got a 6 a.m. flight straight into a big meeting. This breakfast contains steel-cut oats and fresh fruit, both sources of complex carbs that provide a\u00a0slow release of energy to keep you powered up all day long. \u201c[This breakfast] also contains almonds, which are a great source of heart-healthy fat,\u201d Harris says. While coffee isn\u2019t required, we recommend it \u2014 because, travel.<\/p>\n

\"Healthy
Photo: Courtesy of McDonald’s<\/figcaption><\/figure>\n

4.\u00a0McDonald<\/strong>\u2019<\/strong>s Southwest Salad with Grilled Chicken
\n<\/strong>The Skinny:<\/strong> 330 cal, 11 g fat (1\/2 g sat fat), 7 g fiber, 32g \u00a0protein, 890 mg sodium<\/p>\n

When it\u2019s looking like McD\u2019s is one of your only choices, turn your attention to the salad menu \u2014 but don\u2019t be swayed by the fat-laden Bacon Ranch Salad with Crispy Chicken. Lauren Popeck, RD, a dietitian at Orlando Health<\/a>, says her personal favorite is the Southwest-style option, made with a mix of nutrient-dense greens. Pro tip: Hold\u00a0the dressing in lieu of a squeeze of lime\u00a0to save at least 100 calories and six grams fat.\u00a0<\/em><\/p>\n

RELATED: <\/strong>8 Quick and Easy Egg Sandwiches<\/a><\/p>\n

\"Healthy
Photo: Courtesy of Larabar (left); Pond5<\/a>\u00a0(right)<\/figcaption><\/figure>\n

5. Larabar\u00a0<\/strong>and<\/strong> Nonfat Milk
\n<\/strong>The Skinny:<\/strong> 340 cal, 8 g fat (1\/2 g sat fat), 4 g fiber, 19 g protein, 170 mg sodium<\/p>\n

Rushed mornings call for quick bites. First, hit up a coffee shop for a small, 12-ounce cup of milk, then grab a bar you can trust<\/a>. \u201cLook for natural bars with no added sugar, such a Larabar<\/a>\u00a0or Go Raw bar<\/a>,\u201d Popeck says, which are both chockfull of good-for-you nutrients. (Or, if you’re really on it, make these homemade three-ingredient Larabars<\/a> in advance!) The extra 14 grams of protein from the milk helps boost your bar into a more substantial snack.<\/p>\n

\"Healthy
Photos: Courtesy of Au Bon Pain<\/figcaption><\/figure>\n

6.<\/strong>\u00a0<\/i>Au Bon Pain Southwest Tortilla Soup and Classic Chicken Salad Sandwich
\n<\/strong>The Skinny:<\/strong> 350 cal, 13 g fat (3 g sat fat), 2 g fiber, 15 g protein, 1240 mg sodium<\/p>\n

Grab lunch at ABP by starting with a small serving of the Tortilla Soup, which Popeck likes to pair with one of the chain\u2019s half-sandwiches. (Ask for it on whole-wheat multigrain bread for bonus points.) \u201cThe half-sandwich portion contributes 230 calories, 480 mg sodium, 12 grams protein and only one<\/em> gram saturated fat.\u201d\u00a0<\/em><\/p>\n

RELATED: <\/strong>Peach Homemade Greek Yogurt Recipe<\/a><\/p>\n

\"Healthy
Photos: Courtesy of McDonald’s (left); KIND (right)<\/figcaption><\/figure>\n

7. McDonald<\/strong>\u2019s Fruit & Yogurt Parfait <\/strong>and <\/strong>KIND Bar
\nThe Skinny: <\/strong>350 cal, 17 g fat (4.5 g sat fat), 8g fiber, 10 g protein, 205 mg sodium
\n<\/strong><\/p>\n

Believe it or not, this McDonald\u2019s parfait isn\u2019t a secret calorie bomb<\/a>, says Harris. \u201c[Its] made of fresh fruit and calcium-rich yogurt. And at just 150 calories, a parfait is a perfect healthy option to keep you going.\u201d Make it a meal by grabbing yourself a KIND bar from a newsstand like Hudson News, says Harris. Try flavors like Dark Chocolate Nuts and Sea Salt or Madagascar Vanilla Almond to keep sugar in check \u2014 each measures in at under five grams per bar.<\/p>\n

\"Healthy
Photo: Courtesy of Sabra<\/figcaption><\/figure>\n

8. Sabra Pretzel and Hummus Pack
\n<\/strong>The Skinny:<\/strong> 380 cal, 20 g fat (3 g sat fat), 8 g fiber, 9 g protein, 860 mg sodium<\/p>\n

Is this the most well-rounded meal? Definitely not. But Sabra\u2019s Pretzel and Hummus pack provides such a great balance of carbs and healthy, plant-based protein, it can <\/em>replace a meal while you\u2019re on the road, says Harris. \u201cIt\u2019s higher in calories and sodium than most foods I would recommend as a snack<\/em>, but that\u2019s why it\u2019s a great \u2018mini meal\u2019 choice if you have limited options,\u201d she explains.<\/p>\n

RELATED: <\/strong>Homemade Hummus With Olives<\/a><\/p>\n

\"Healthy
Photo: Courtesy of Starbucks<\/figcaption><\/figure>\n

9. Starbucks Protein Bistro Box
\n<\/strong>The Skinny:<\/strong> 380 cal, 19 g fat (6 g sat fat), 5 g fiber, 13 g protein, 470 mg sodium<\/p>\n

Look away from the pastry shelf and pick up this well-balanced to-go box with a hard-boiled egg, sliced apple, a bunch of grapes, and white Cheddar cheese, served with multigrain muesli bread and peanut butter. \u201cYou get fresh fruit, whole grains, healthy fats and protein to fill you up, while keeping saturated fat, calories and sodium in check,\u201d says Popeck. And what\u2019s not to love about the cute bento box\u00a0presentation packed with sweet, salty and savory flavors?<\/p>\n

\"Healthiest
Photo: Courtesy of Chili’s<\/figcaption><\/figure>\n

10. Chili<\/strong>\u2019<\/strong>s <\/strong>\u201cLighter Choice\u201d Margarita Grilled Chicken
\n<\/strong>The Skinny:<\/strong> 580 cal, 13 g fat (2.5\u00a0g sat fat), 7 g fiber, 51 g protein, 2430 mg sodium<\/p>\n

This one comes with delicious black beans, rice and pico de gallo \u2014 but Popeck recommends making some adjustments. You\u2019ll get 190 calories and 31 grams protein without<\/em> the sides, so start with the chicken and pico. Use the beans and rice sparingly and you\u2019ll cut back<\/a> on calories and sodium \u2014 always a challenge when you eat out. \u201cIf you choose this dish\u201d says Popeck, \u201cremember to balance the high sodium with plenty of fresh fruits, veggies and other naturally high-water foods<\/a> as soon as you land.\u201d (And grab a water bottle for your flight; the low humidity in the cabin is generally dehydrating.)<\/p>\n","protected":false},"excerpt":{"rendered":"

Back at the airport, and zero healthy meals in sight? DailyBurn did the sleuth work to find the hidden healthy choices from Dunkin\u2019 Donuts, McDonald\u2019s and more. Yes, they do exist! <\/p>\n","protected":false},"author":76,"featured_media":42659,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[423,23,425,7,11,424,9,18],"tags":[33,155,51,151,71,345,350,174],"class_list":["post-42588","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-breakfast","category-diet-nutrition","category-dinner","category-health","category-health-hacks","category-lunch","category-recipes","category-weight-loss","tag-breakfast","tag-dinner","tag-food-choices","tag-lunch","tag-nutrition","tag-tax1conditions","tag-tax2type-2-diabetes","tag-travel"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/42588","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/76"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=42588"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/42588\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/42659"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=42588"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=42588"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=42588"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}