Part 3: Make a Plan

Air travel can be time consuming because of the time it takes to get to the airport, get through security, wait for a flight, fly, and get to your final destination. Avoid going more than 3 to 4 hours without having something to eat. Plan to have a meal, a snack, or both!

•  Bring one or more travel snacks with you.

•  Look for these healthy snack options from to-go vendors. Read the Nutrition Facts on food labels, when available.

– Fresh fruit

– Low-sodium soup

– Wraps and small sandwiches

– Yogurt with cut-up fruit

– Cottage cheese with fruit

•  If you have time, choose a restaurant with healthy options on the menu. Sit and eat slowly to help digestion.

•  Drink water. Bring an empty water bottle to the airport and re-fill it at a drinking fountain after going through security. Or, buy a water bottle once inside the airport terminal. Water is usually offered on the plane. Altitude and dry air can cause dehydration.

•  Move around, both at the airport and while on the plane, if you can. Go for walks at the airport if you have a lot of waiting time. Stretch in your seat on the plane or walk to the restroom.

If you won’t be traveling for a while, come back to this page for tips when it applies in the future. Or, share these tips with a spouse or friend who is traveling soon!