“A big old soft pretzel is not a meal,” says registered dietitian Marjorie Nolan Cohn, owner of MNC Nutrition in Philadelphia. Those fluffy carbs might smell enticing, but carbo-loading before a long flight will leave your tummy rumbling again by takeoff. Look for something with protein and fiber that will keep you satisfied until you land, or better yet, pack a meal from home. Nolan Cohn recommends making a sandwich at home to save money or packing leftovers like pasta salad or grilled chicken in an old, washed plastic container, such as a cottage cheese tub.
Try not to lump your waiting time at the airport in with the “treat mentality” of the rest of your vacation, says registered dietitian nutritionist Libby Mills, founder of Dig In Eat Up. “Even though it might be the kickoff to vacation, you want to save those calories for something unique when you arrive,” she says. Skip the specialty coffee drink and stick with plain coffee if you need a caffeine fix, or leave room for ice cream at the beach instead of gobbling a bag of cookies at the airport. Don’t miss these other 15 secrets to staying healthy on vacation.