4 Healthy Lunch Tips for Travelers

Nutritious eating on the go while getting from place A to place B can be a challenge. Here are tips for eating healthy at the airport and on the road:

  1. Planning ahead saves you time and money. Having snacks on hand will help keep temptation at bay during delays and layovers. Slip some of these security-friendly snacks into your carry-on:
    • Nuts
    • Apples or grape
    • Whole grain cracker
    • Granola bar
    • Peanut butter sandwich
  1. Save money on drinks by bringing a reusable empty water bottle. Bottled water is more expensive in the airport. Fill up your water bottle at a drinking fountain (after you pass through security screening, if flying).
  2. Many airport eateries—both fast food and sit down restaurants—offer healthier choices these days. If your travels are long, do a bit of research online to see what’s available at your layover airport.
  3. Keep these healthful tips in mind when ordering at a restaurant:
    • Order the smallest sandwich, without cheese and sauces.
    • Request all sauces and dressings on the side, and don’t use the entire portion.
    • Choose a smaller-size lunch portion, if available.
    • Split the main dish if the servings are large.
    • Split the main dish if the servings are large.
    • Avoid fried meats and sides.
    • Ask for a salad or vegetables instead of fries.

American Diabetes Association


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