Today I am heading off to the Eat, Write, Retreat conference in Washington, D.C. Since I’ve been on an “eat less, move more” kick for the past few weeks I’ve been mentally planning when – and what – I’m going to eat during my travels.

While I am obviously planning a few cocktail party splurges over the course of the weekend, I know that one of my biggest diet pitfalls when traveling is the airport. Flight delays mean lattes, snacks and sometimes even wine — albeit, probably not today since I have a 10am flight. That’s beside the point.

At the airport, snack and meal choices are typically either affordable and unhealthy, or $9 fresh fruit that looks…less than fresh. Airport security guidelines make it difficult to BYO-Snack for lengthy flights and travel days but I’ve scoured my archives to put together of airport-friendly food that is far better for you than the fast food options at your terminal.

Grilled Apple & Cheddar Cheese: Sandwiches at the Au Bon Pain at Newark International Airport will run you upward of ten dollars – and possibly, 700 calories. Before you leave the house, decorate your favorite whole wheat bread with sliced apple, sharp cheddar – and even a touch of honey mustard. To keep the cheese from getting gloppy and congealed, wrap tightly with aluminum foil to keep it warm. Eat within two hours of preparing and wrapping to avoid spoilage.

Apricot Mini Muffin Cream Scones: If you’re rushing out of the house in the morning to catch your flight (not that I would know anything about rushing) chances are you won’t have a lot of time for breakfast. Muffins and scones are a great grab-and-go breakfast but they can cause a crumbly mess when you bite into them. Opt for miniature versions of your favorite baked goods for easy on-the-go eating — and less fat, to boot.

Parmesan Almonds: There is no shortage of nuts and trail mixes at airport gift shops, but if you want to make your seatmates jealous (especially the loud snore-er in the middle seat) bake a batch of almonds dusted with Parmesan cheese, garlic powder and paprika for in-flight snacking. Maybe if you bribe the flight attendant with a handful of these, she’ll smuggle you a free cocktail.

Kitchen Sink Cookies: Lest you get hit with a sweet tooth when you’re miles high, you should have a healthy sweet treat on hand. Fresh fruit is ideal, but if you can’t stand the thought of your apples and bananas getting banged and bruised in your carry-on, bring a few healthy cookies, packed with oats and dried fruit. Pro Tip: they pair perfectly with sub-standard airline coffee.

Homemade Soft Pretzels: Okay, stop looking at my like I’m CRAZY. I know – why would you make soft pretzels – that require active yeast – when you could just pick up a package of pretzels at an airport kiosk or roadside rest stop? Well, because those pretzels are full of sodium. They will make you thirsty. You’ll need to drink lots of water. And who wants to be taking bathroom breaks every twenty minutes during a long flight?

Top photo: Gothamist

Tagged as: airplane snacks, almonds, cookies, grilled cheese, pretzels, scones, snacks for travel