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Elevating Airport Dining: Navigating Food Choices for Healthier Travel
Airport dining experiences are undergoing a transformation, offering travelers an array of options beyond the conventional, uninspired fare. Recent accolades from publications like Food & Wine, which highlighted the top 10 US airports for food and drink, underscore this shift, noting an evolution from merely functional to genuinely palatable culinary offerings within airport terminals. With an expanded selection now available, making informed choices about airport food is more critical than ever for health-conscious travelers.
Selecting wisely is crucial to ensuring a positive travel experience. Consuming a subpar meal before a flight can detract from your journey, especially when followed by hours confined in a plane. To help navigate the airport food landscape, nutrition experts from the NYC area have shared insights on healthy and safe food choices, identifying categories of food and beverages best avoided before boarding.
Steering Clear of Alcohol
Consuming alcoholic beverages in airports presents several drawbacks. Airlines possess the authority to deny boarding to passengers who appear overly intoxicated prior to departure. Furthermore, even moderate alcohol consumption can lead to dehydration and amplify the need for frequent restroom visits during flight.
“I generally advise against excessive alcohol intake before flying,” cautions Stephanie Schiff, a registered dietitian nutritionist at Northwell Huntington Hospital.
She elaborates, “The cabin environment in airplanes is notably dry, contributing to dehydration, a condition that alcohol consumption can worsen. Dehydration can manifest as headaches, fatigue, and lightheadedness, all undesirable during air travel.”
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Limiting Caffeinated Drinks
For coffee enthusiasts, it’s important to note that caffeine, like alcohol, has diuretic properties.
“While many individuals arrive at the airport feeling tired, relying on caffeine comes with its own set of considerations,” states Sharon Puello, a registered dietitian and nutritionist at NYC Health + Hospitals/Jacobi.
“Caffeine can increase urination frequency and, depending on individual sensitivity, may lead to a subsequent energy slump after landing, potentially impacting one’s ability to fully enjoy their destination upon arrival,” Puello explains.
Schiff, as a result, often opts for decaffeinated coffee options but with certain precautions to ensure food safety.
She prefers to purchase coffee from well-known chain establishments where food safety standards are typically more rigorous.
“I request baristas or servers to add milk to my coffee behind the counter, avoiding self-service milk or cream dispensers available to the public, as these may not be consistently fresh,” Schiff notes.
Avoiding Fountain Drinks
“The potential risk of ingesting bacteria from beverage dispensers that may not be adequately cleaned, coupled with the high sugar content, makes fountain drinks a less desirable choice, despite their immediate appeal,” Puello advises.
Schiff further points out that sodas and other carbonated drinks can induce bloating, exacerbating discomfort during travel.
Both nutritionists recommend bottled beverages, such as iced tea or juice—prioritizing options with vitamins—due to their sanitary, sealed packaging.
Proceed with Caution on Beans
Schiff also suggests limiting consumption of beans and cruciferous vegetables, including broccoli and cauliflower, before flying.
“These food types can contribute to bloating, which air travel can worsen due to cabin pressure variations,” she clarifies. “To minimize discomfort during your flight, it’s prudent to avoid bean-based dishes.”
Reconsidering Pre-packaged and Self-Serve Foods
Airports commonly feature vendors selling pre-made salads and wraps for quick takeaway.
However, Schiff expresses reservations about these options.
“While I regularly enjoy salads and fresh-cut fruit at home, I tend to avoid purchasing them at airports,” she explains. “The uncertainty regarding proper washing and handling raises concerns about potential contamination and illnesses like E.coli or norovirus.”
Self-service buffets also fall on her list of foods to avoid at airports, primarily because hot foods are often not maintained at temperatures high enough to eliminate bacteria. As for sushi, she recommends avoiding it altogether due to food safety concerns.
Bacteria multiplication is most rapid within the temperature range of 40°F to 140°F, often referred to as the “danger zone.”
Samantha Dieras, a registered dietitian and director of ambulatory nutrition services at Mount Sinai Hospital, advises travelers to check expiration dates on pre-packaged items to ensure they are still safe to consume.
She indicates that perishable foods should be eaten within two hours of being outside of safe temperature control.
“Beyond this timeframe, bacterial growth becomes a significant risk,” Dieras notes. “For instance, if you purchase yogurt, consume it within two hours. Waiting until hour four of a six-hour flight to eat it increases your risk of developing foodborne illness.”
Optimal Airport Food Choices
Hydration, particularly with water, is essential for air travel. Schiff recommends bringing an empty reusable water bottle to refill at water fountains post-security.
Puello suggests carrying individual packets of electrolyte powder to enhance hydration when mixed with airport water.
For food, Puello favors shelf-stable snacks like RX and KIND bars, chocolate-covered nuts, trail mix, and hard cheeses such as cheddar, provolone, and Swiss, paired with crackers or nuts.
“These selections are both satisfying and less likely to cause digestive issues or urgent bathroom needs,” she states.
For those seeking more substantial options, bringing your own food, such as sandwiches and snacks, through security is a viable alternative.
“This approach allows you to eat your preferred foods, ensures food safety, and helps avoid high airport food costs,” Schiff concludes.