The 10 Healthiest Foods You Can Find In The Airport

Air travel is stressful. Between security lines, delays, maddeningly long layovers and trying to navigate the terminals, putting thought into whether or not the food you put in your belly will throw your diet out of whack is the least of your worries. But one of the good things about air travel today is that the airport food selection has come a long way, making the process of finding healthy options easier than ever.

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We talked to two nutritionists, Keri Gans, R.D.N., and Marie Spano, R.D., to help break down the best and worst food options for you to grab in the airport. You may be surprised how easy it is today to eat healthy while traveling, whether you have a layover long enough for a sit-down dinner or just 34 seconds to snatch something off the shelf at a kiosk.

The list that follows is just a sample of the healthy eating options available in airports. If you can't find these exact options, aim to stay within these guidelines, says both Gans and Spano.

• Meals around 600 calories
• Snacks around 250 calories
• Stay away from candy bars, fried foods, pastries, and alcohol
• Don't be afraid to ask for food modifications (dressing on the side, no cheese, grilled instead of fried)
• Stay hydrated

If you really couldn't resist the urge to splurge a little bit, don't worry. There's this bodyweight workout you can do in your hotel room, or check out the MetaShred Diet by Men's Health to get you back on track.

1. STARBUCK'S BACON & GRUYERE SOUS VIDE EGG BITES + CLASSIC WHOLE GRAIN OATMEAL

PHOTOGRAPH COURTESY OF STARBUCKS

A relatively new item from the Starbuck's hot breakfast menu, these egg bites are on the higher end of the Starbuck's protein spectrum, which is good news for you. Pair the bites with some whole grain oatmeal, (without toppings) and you have a nicely balanced and satisfying breakfast that clocks in at under 500 calories.

Egg Bites: 310 calories, 19 grams protein, 22 grams fat, 9 grams carbohydrates, 0 grams fiber

Oatmeal, no toppings: 160 calories, 5 grams protein, 2.4 grams fat, 28 grams carbohydrates, 4 grams fiber

2. MCDONALD'S PICO GUACAMOLE SANDWICH WITH ARTISAN GRILLED CHICKEN

Yes, even McDonald's has some relatively smart options when you're traveling. When you hold the cheese and ranch, this grilled chicken sandwich is less than 500 calories and is also a great source of protein at 37 grams.

Without cheese and ranch: 420 calories, 37 grams protein, 9 grams fat, 47 grams carbohydrates, 4 grams fiber

3. 2 MCDONALD'S EGG MCMUFFINS

PHOTOGRAPH COURTESY OF MCDONALD'S

Two of the Golden Arches' classic breakfast fare, sans cheese and salted butter, will still keep you under 500 calories and give you 30 grams of protein, which will help keep you satisfied during that long morning flight.

2 McMuffins, no cheese, no salted butter: 460 calories, 30 grams protein, 12 grams fat, 56 grams carbs, 2 grams fiber

4. POTBELLY SANDWICH SHOP'S ORIGINAL MEDITERRANEAN ON MULTIGRAIN WITH EXTRA GRILLED CHICKEN

Don't be scared of the name— the popular sandwich chain has a great meal option in their original size Mediterranean. The added grilled chicken brings the protein count up to 36 grams, and the sandwich is just under 600 calories— which Gans, author of The Small Change Diet, recommends as the perfect meal size for guys.

With extra grilled chicken: 541 calories, 36 grams protein, 14 grams fat, 72 grams carbohydrates, 10 grams fiber

5. KIND SWEET AND SPICY SWEET CAYENNE BBQ BAR

PHOTOGRAPH COURTESY OF KIND

When you're looking around for a quick snack bar, KIND Bars are usually the way to go. Most are low in sugar (this one only has 6 grams) and are nut-dominant, providing healthy fats and protein. This particular bar has 10 grams of protein and the sweet-spicy combo is a hot twist on your typical snack bar.

230 calories, 10 grams protein, 16 grams fat, 15 grams carbohydrates, 3 grams fiber

6. TRAIL MIX

Trail mixes are a great snack option, says Spano, who is the sports nutritionist for the Atlanta Braves, Atlanta Hawks and Atlanta Falcons, but you have to make sure and pay attention to two things when making your selection: ingredients and portion size. "As far as trail mixes, avoid the ones with candy. They're usually more candy than nuts and are very high in sugar," says Spano.

1/4 cup trail mix: 140 calories, 8 grams protein, 8 grams fat, 11 grams protein, 4 grams fiber

7. FRESH VEGETABLES OR FRUIT

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Candy bars and potato chips are far from the only thing you can buy at the airport kiosk these days. You can now find some sort of fresh fruit or vegetable option in even the tiniest of stands. Some might even have a carrot and hummus cup, a great air travel pick-me-up. Spano says you can't go wrong with fruits or vegetables.

Sabra hummus with 3 oz baby carrots: 305 calories, 8 grams protein, 18 grams fat, 22 grams carbohydrates, 6 grams fiber

8. BEAUDEVIN'S MEDITERRANEAN MISTO SALAD WITH ADDED SHRIMP, CHICKEN OR SALMON

Beaudevin has locations in four major US airports (Miami, Charlotte Douglass, Chicago O'Hare and San Diego), so odds are you'll run into one eventually. Their menu features quite a few fresh and tasty-looking options, but Gans recommends the Mediterranean Misto Salad. She says to make sure and add a protein (they offer either shrimp, chicken or salmon), and get that "dressing on the side!"

With 4 oz salmon and dressing: 610 calories, 30 grams protein, 46 grams fat, 19 grams carbohydrates, 5 grams fiber (Nutrition information not available; estimate from MyFitnessPal)

9. PAPPADEAUX'S GRILLED TILAPIA AND JUMBO SHRIMP, LEMON BUTTER SAUCE ON THE SIDE

PHOTOGRAPH COURTESY OF PAPPADEAUX

Pappadeaux's Grilled Tilapia and Jumbo Shrimp dish is about as close to the cream of the crop as you can get. This dish is packed with three types of seafood goodness: tilapia, shrimp, and crabmeat. Gans says to make sure and get the lemon butter sauce on the side, so you can control how much of it you eat.

Including lemon butter sauce: 661 calories, 51 grams protein, 19 grams fat, 12 grams carbohydrates, 3 grams fiber (Nutrition information not available; estimate from MyFitnessPal)

10. TWISTED ROOT BURGER COMPANY'S VAGABOND BURGER

Don't knock a veggie burger until you try this one. Twisted Root Burger Company has a great option that won't bust your gut in its Vagabond burger, which Gans recommends. It's a house-made chickpea, black bean, brown rice and quinoa burger topped with sliced avocado and siriacha sauce on a whole-wheat bun. Can't justify going to a burger joint and not getting a patty of beef? Get a classic burger on a wheat bun, but hold on any bacon or fried toppings and load up on the veggies. And no, onion rings are not a vegetable.

Vagabond sandwich only, no sides: 455 calories, 30 grams protein, 13 grams fat, 56 grams carbohydrates (Nutrition information not available; estimate from MyFitnessPal)

SOURCE: Menshealth

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