Here’s an extensive list on how to eat healthy while traveling at airports. This guide will give you meal options to help you avoid weight gain and keep you on track with some healthy eating habits. Lucas James has put this list together for all those busy jet setters who are in and out airports on a monthly basis. Lucas James is celebrity personal trainer headquartered in Scottsdale, AZ.
Mix your oats with preportioned packets of brown sugar (50 calories), dried fruit (100 calories), or nuts (100 calories).
140 calories 3 g fat
Au Bon Pain
This sweet pastry has half the calories of an apple strudel—and delivers 70 percent of your daily vitamin C needs.
280 calories 11 g fat
Egg White and Turkey Sausage Flatbread
With 19 grams of protein, this hearty sandwich will keep you satisfied for hours.
280 calories 6 g fat
Mixed Veggies and Steamed Rice
This stir-fry contains two vegetable servings—and no MSG or trans fat.
390 calories 0.5 g fat (with 1?2 a serving of rice)
Instead of fries, opt for a side salad with lowfat balsamic vinaigrette (60 calories, 3 g fat).
250 calories 9 g fat
Ensalada with Charbroiled Chicken
Top this high-protein salad with fresh salsa verde and you’ll tack on just 15 extra calories.
310 calories 7 g fat
Pizza Hut Express
Personal Pan Cheese Pizza
To keep calories in check, take half the pie to go—or toss it if you’ll be tempted to eat it minutes later.
295 calories 12 g fat for 1?2 a pizza
Champions Sports Bar & Restaurant
Sesame Seared Tuna Salad
Yellowfin tuna tossed with an orange, ginger, and mustard dressing has gourmet appeal.
372 calories 18 g fat
Honey BBQ KFC Snacker
Order a side of steamed string beans (25 calories) with this sweet-spicy chicken sandwich.
210 calories 3 g fat
Special K Chocolate Peanut Protein Snack Bar
Unlike candy, this chocolatey treat contains fiber and 4 grams of protein.
110 calories 3.5 g fat
Snak Club Tropical Mix Dried Fruit
Satisfy that midday sugar craving with this fruit-and-nut combo.
120 calories 5 g fat per 1?3 bag
These crackers have 40 percent less fat than chips and are made with whole grains.
140 calories 6 g fat for 16 crackers
McDonald’s Premium Bacon Ranch Salad with Grilled Chicken
McDonald’s offers a number of decent salads that can be ordered with or without meat. The premium bacon ranch salad with grilled chicken has just 260 calories (without dressing) with 33 grams of protein and 50 percent of your daily value of vitamin C. But watch out — the chicken strips step up the salt in your meal with 710 milligrams of sodium. If you’re watching your salt, order the salad sans chicken. Douse your salad with the low-fat balsamic vinaigrette dressing, which adds only 40 calories.
Au Bon Pain Garden Vegetable Soup
Filled with cabbage, broccoli, zucchini and green bell pepper a medium-size serving of this vegetarian soup has just 80 calories plus 3 grams of protein and 3 grams of fiber. Like most restaurant soups this dish is high in salt (with 1,070 milligrams of sodium). Order a size small if you want to curb your salt intake.
Starbucks Multigrain Bagel
Starbucks’ menus vary based on location, but you’re likely to find this quick and convenient snack at most stores. The coffee chain’s fat-free multigrain bagel has just 320 calories per serving, 12 grams of protein and 4 grams of fiber. And with just 220 milligrams of sodium, it’s a lower-salt airport option. (These numbers are for a bagel without cream cheese.)
Starbucks Perfect Oatmeal
This food is quite possibly one of the healthiest options in your airport. It has 140 calories with 5 grams of protein, 105 milligrams of sodium and just 2.5 grams of fat. Plus, there’s vitamin A, calcium and iron in this oatmeal — and the ingredient list is comfortingly short and easy to pronounce. Jazz up your oatmeal with extra toppings like dried fruit (100 calories) or nuts (100 calories).
Dunkin’ Donuts Egg White Veggie Flatbread
Thank you, Dunkin’ Donuts for giving us something tasty to snack on other than sugary fried balls of carbohydrates. Dunkin’s egg white veggie flatbread has just 290 calories plus 11 grams of protein and 3 grams of fiber. Real veggies like bell peppers, potatoes and onions add vitamin A and vitamin C. Keep in mind that there are 9 grams of fat and 680 milligrams of sodium in this sandwich.