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How to Eat Healthy at the Airport (Slideshow)

How to Eat Healthy at the Airport (Slideshow)

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Avoid diet downfalls while traveling

The best way to make sure that you are eating healthy is to bring your own snacks to munch on. Unfortunately, you can’t bring any liquid-like items through security, so yogurt is out. Try bringing protein-rich snacks, like unsalted nuts, and fiber-filled foods, like apples.

Bring Your Own Snacks

The best way to make sure that you are eating healthy is to bring your own snacks to munch on. Try bringing protein-rich snacks, like unsalted nuts, and fiber-filled foods, like apples.

Drink Plenty of Water

This is a must all the time, but it’s especially important when traveling. It’s very easy to get dehydrated when you’re running around at the airport, but remembering to drink water has lots of travel benefits. For example, it will give you a feeling of satiety that will prevent overeating, it will fight feelings of fatigue, and it will keep your immune system up.

Pretzels Instead of Chips

It may be tempting to grab those potato chips, but go with pretzels instead! They are still a crunchy, slightly salty snack, but with much less fat. Try pairing your pretzels with some hummus for a protein-packed, low-calorie snack that will keep you full longer than a bag of chips.

Oatmeal Instead of Breakfast Sandwiches

If you’re traveling in the morning, you’re going to be looking for breakfast. Of course there will be plenty of bagels and egg sandwiches, but these are generally filled with fat and don’t keep you very full for long. It’s better to get instant oatmeal, which can be found at most coffee shops in the airport. Oatmeal is filled with fiber will keep you full and happy, especially if you add some nuts or dried fruit.

Choose Whole Fruit as Your Side

If you’re getting a salad or a sandwich, skip the bread or French fries and choose a piece of fruit as your side. Eating an apple or an orange will fill your body with immunity-boosting nutrients, not to mention you’ll cut any extra calories that will come from heavy sides.

Get Dressing on the Side

This is a simple tip that will keep the calories down in your salad. This way, you can make sure that you’re only getting as much dressing as you need, instead of having an absolutely drenched salad. Also steer clear of the heavy dressing like ranch and blue cheese, and instead go with oil or vinegar-based ones.

Eat Small and Eat Often

Eating a huge meal all at once won’t help you much in the long run. Eating small meals in regular intervals will help maintain your blood sugar and keep you satiated. It will also keep your energy up as you travel. A good rule of thumb is not to go longer than 4 hours without eating something.

Avoid “Salad” Sandwiches

Chicken salad, tuna salad, and egg salad are all packed with mayonnaise. Standard mayo is high in calories, high in sodium, and high in fat. Overall, it’s not a good option for airport cuisine. Instead of salad sandwiches, go with something packed with extra vegetables and lean proteins, like turkey or chicken breast, and use a light smear of mustard instead of mayonnaise.

Don’t Get Drunk

Drinking at the airport can be fun, especially when you’re three hours early to your flight with nothing else to do. But really you’ll just be consuming a lot of empty calories. Plus, getting drunk will dehydrate you, and because of that, you’ll get some pretty nasty headaches. You definitely don’t want to deal with that on your flight.

Are You Really Hungry?

This is the question you need to ask yourself over and over while you’re at the airport. While you’re there, you’ll probably be bored or stressed and eating will just be something to do, but if you’re not really hungry, then don’t eat. Instead, make sure you have some activities with you to keep boredom at bay while waiting for your plane. Bring a pack of cards if you’re traveling with a friend, or a good book if traveling on your own.

How To Cook A Bottom Round Roast

As mentioned above, one of the most common ways to prepare a bottom round joint of beef is to braise it or roast it, usually in some kind of seasoned liquid.

For this next recipe, we’ll just cover roasting, showing you the proper technique for getting that great bottom round beef dinner at the end of it.


Cooking From Fridge Or Freezer

In terms of storage, you can keep your beef in the freezer if you don’t intend on cooking it immediately. Ideally, you should cook your bottom round beef within a few weeks of purchase.

Normally this type of meat will last around a week in the fridge and up to 12 months in the freezer.

Because of the lack of fat, you can keep it for a long time in the freezer, however, be aware that the longer you keep it in there, the longer it will take to revive once you start cooking it.

It may become even chewier and lose some of its unique flavors the longer you leave it in the freezer.

If you are removing it from the freezer, we recommend that you leave it in the fridge overnight to defrost.

If you don’t have time to do this, then take it from the freezer and put it in your microwave, allowing it to thaw on a high defrost setting for 30-45 minutes.

Bring To Room Temperature.

If you are taking your bottom round roast from the fridge, then we’d recommend that you leave it on your counter until it gets to room temperature (60-72 degrees Fahrenheit).

This will help the meat to cook more evenly once you have put it in the oven.

Adding Flavor With Dry Rub

One of the best ways to add flavor to your bottom round roast is to use a dry rub.

This is as easy as it sounds: simply rub your spices, salts and black pepper into the body of the meat.

We don’t recommend that you buy a pre-rubbed bottom round steak, as these are generally mostly salt and not very healthy. The meat used is also generally not as fresh as organic as one from a farmer’s market.

We would recommend that you rub coriander, white pepper, black pepper, garlic powder, onion powder, cumin and kosher salt into your bottom round beef.

Experiment with these different flavors by mixing them in a bowl first and tasting frequently to get the flavor that you desire.

Rosemary is often considered one of the best herbs for beef, providing that strong, scented flavor to complement the earthy texture and taste of the meat itself.

Tying Up Your Beef

You might notice that your bottom roast beef has been tied up, especially if you’re buying it fresh from the butchers.

We would suggest that you keep this string on during the entirety of the preparation and cooking, as it will help the meat keep its shape throughout.

The string is completely fireproof and is perfectly safe to put in the oven. If your beef doesn’t come with string, then you should buy your own and wrap your beef before cooking to keep its integrity.

Now we’re going to move on to the cooking process. We’ll cover a few different methods of cooking bottom round beef, but be aware that there are many ways of preparing it.

You can pot-roast, which involves searing the meat before cooking it on a low heat for an extended period of time, usually immersed in water or vegetable broth and covered with a lid.

This is preferred for beef like this that has less fat and will be generally a lot tougher.

When you cook this type of meat for a long time, it will eventually become soft enough to slide off the bone, secreting a wonderful sumptuous taste. It might be a long process, but the flavor palette you get at the end will certainly be worth the wait.


If you’re a professional chef with access to a cast-iron oven, then we would certainly recommend this for cooking your bottom round beef to within an inch of perfection.

The intensive heat of something like a Dutch oven will be able to blast your beef until it is sliding off the bone.

However, we understand that having a cast-iron oven is not always possible, so a conventional oven will more than suffice.

Make sure you can get the what to at least 500-degrees Fahrenheit. Preheat the oven before you put your beef in there.

Before you do place your beef in the oven, make sure that the fattier side is facing your topmost grill.

This will result in the fat fast-melting as it cooks, running down the side and giving your meal that rich flavor and texture, as well as keeping it moist.

Firstly, you’re going to need to sear your meat and here’s why…

You’ll need to subject your beef to low temperatures for the majority of the cooking, although at the start the likelihood is that it won’t be browned very well.

This is where starting off with a higher heat really comes in useful.

Searing the roast beforehand will get the sinews and the tougher parts of the tissue nice and loose before you put it in the oven to slow roast.

You can sear your bottom round roast in the oven by turning to heat up to 500-degrees (if it goes up that far).

Remove the roast from the oven while it is searing and leave it to stand for around 5-7 minutes. The temperature of this will steadily increase as it sits out.

After this, place the roast back inside and cook it until you have a nice brown color developing. If you have a temperature probe, measure it until it gets to 131-degrees.

If you sear this roast to any temperature over 136-degrees, then it will probably become too tough to eat, so try and remove it from your oven before this happens.

Once you’ve finished fast-roasting your meat, now it’s time to turn the heat right down and cook things a lot slower. Ideally, you should be cooking your bottom round beef at a low temperature for a long period of time, and here’s why…

Slow Cooking

A low temperature will cause the meat to cook more evenly throughout.

Even if you choose to cook this meat at a higher temperature than 250-degrees, you’ll want to aim for a nicely-browned outer layer, with the inside being a nice pinkish texture.

Also, the slower that you cook your bottom round beef, the more time you’ll be giving to your connective tissue to break down, which will ultimately give you a much more tender roast at the end.

We would recommend that you have a temperature probe at hand, withdrawing the beef from the oven when it reaches 118-degrees.

Finishing And Serving

Once your roast is nice and cooked right the way through, let it sit for around 10 minutes.

This is to allow the temperature to rise even more, plus it will be too hot to slice and serve just yet. While the roast is sitting, you can start work on the sauce to cover it.

To make the sauce, add some flour to water and start to cook it to make a roux. Then add around a cup of beef stock and mushroom base to give it that rich and earthy flavor.

The mushroom adds a little bit of zing to the dish, although you can also add a dash of Worcestershire and balsamic vinegar for that extra kick.

Once the sauce has reached boiling point, reduce the heat to simmer and stir it until it reaches a decent conistency.

Once this sauce is of the desired heat and thickness, you can drizzle it over your bottom round roast to give it that delicious flavor.

Carving It Up

Carving this kind of roast is an art and you will need to have precise hand-eye coordination, as you will need to make sure that the meat is as thin as possible.

This is because it is very dense and you won’t want to overload your plate will too much of it. This makes it great meat for putting in sandwiches also.

When you are cutting this meat, we would recommend that you use a simple electric knife, as this will make short work of the tougher muscular texture. You can pick one up for less than $20.

When cutting the meat, go against the grain of the tissue, as this will make the meat feel much more tender once you have put it in your mouth.

Lean Cuisine Beats Airport Food

I was traveling the other day and flew through the Atlanta airport. There was about an hour layover on Concourse A and it was at dinnertime. Unfortunately, there's not much good, healthy food offered for dinner in the Atlanta airport. They do have some pretty good sandwich places, but I wanted something more dinner-like. I ended up settling for an Asian chicken salad at Houlihan's. It was terrible. Just plain awful. Wilted lettuce, cheap mandarin orange pieces, dry chicken and a too sweet dressing.

It's bad when you think to yourself, "The food that I've had on board some planes is better than this." Then I remembered that in reviews I have often compared frozen meals to airline food (sometimes it's better and sometimes worse). I actually found myself wishing for one of the good frozen meals we have reviewed here at Dr. Gourmet.

The good news is that we've found two more good ones from Lean Cuisine. Meals can be a bit hit or miss with the folks over at Stouffer's, but we lucked out this week. Their Three Cheese Stuffed Rigatoni is pretty tasty. The pasta is good and cooked well. Each is filled with soft, flavorful cheese. They are served in a not too sweet tomato sauce that's laden with veggies. There's fresh tasting zucchini, yellow and red peppers and carrots that aren't cooked to heck and gone.

Equally good is the Spaghetti with Meat Sauce . It goes to show how inconsistent Stouffer's can be. When we reviewed their Spaghetti with Meatballs a while back it was rated a "Don't Eat" by our tasters. This is, however, a much better effort.

A deeper, richer sauce with ground beef and mushrooms with a good herbed flavor. The pasta is right at the edge of being too gummy but it passes. It would be fantastic if this were whole wheat pasta because it would add a lot of body to the dish.

The airlines and airports could take a lesson here. Quit even bothering to serve the junk and choose some good quality frozen meals: just heat 'em up and put 'em on a plate. It'd be far better than what we're getting now.

How to Eat Healthy While Traveling: I Learned The Hard Way

I’ve traveled a lot over the last few years. As someone who likes to stay healthy and maintain a balanced diet at home, I assumed I would be able to continue this on the road.

I soon found out that it’s far too easy to get caught up in the exciting whirlwind of travel and to begin to neglect your diet. Especially when ingredients, free time and access to a kitchen are hard to come by.

Over time I developed some tricks to eat healthy while traveling which you can consider when you plan your trip. Let’s get stuck in with these easy healthy eating travel tips.

1. Pack Healthy Snacks

Head to the grocery store before/during your trip with an extensive list of healthy snack options. I like to cram my backpack full!

This helps avoid salty and sugary snacks, save money and take the first step toward eating healthy while traveling.

Which Snacks Should You Take?

Generally speaking, you should pack your diet full of fruits, vegetables, and whole grains as much as possible.

A diet rich in healthy fats, nutrients, fiber and complex carbs will lead to steady energy release, good digestion and healthy body function.

I’ve come up with a few options to get you started.

Non-Perishable Foods

Packaged or ‘non-perishable’ foods are excellent to take traveling, as they don’t require a refrigerator or cooler and there are plenty of healthy options.

  • Nuts and seeds – nuts are high in protein and good fats and – as with the fruit and veggies – nice and easy to eat on the go. Avoid salted nuts!
  • Dried fruit or fresh fruit kept cool.
  • Apple slices with some peanut butter.
  • Jerky – jerky is a great source of protein and easy to store as it doesn’t require refrigeration. You can often buy it in serving-sized packets.
  • Protein bars/Granola bars/Whole wheat crackers/Rice cakes – all make great snacks.
  • Cucumber/carrot slices with hummus ( often in convenience stores)
  • Sandwiches made with wholegrain bread. avoid processed meats and cheese, opt for tuna mayo or crushed avocado and chickpea.

Healthy Foods That Require a Cooler

  • Fruit and Veggies – pre-chop your fruit and veggies into bite-size chunks before you leave on your trip. That way they will be accessible and easy to eat. Berries are great as they’re already bitesize!
  • Hard-boiled eggs.
  • Salads containing grains and colorful veg.

Why take snacks?

With an armory of healthy snacks at your side, you can eat something nutritious every few hours.

When you’re excessively hungry, greasy and unhealthy food seems like a better option to your brain SOURCE. Eating a healthy snack to keep hunger locked away is a great method for preventing this.

Taking a road trip? Check out our extensive article with a full list of healthy road trip food.

2. Eat Little and Often

Not eating for long periods of time (which is very easily done when on the move), is a recipe for making an unhealthy food choice. It’s when we’re at our hungriest that we are more likely to pick something unhealthy.

I can also say from my own experience that if I wait until I’m ravenous then I’m more likely to head for the fast food counter.

Help Maintain a Stable Blood Sugar Level

According to WebMD, eating little and often (as long as it’s healthy food) keeps your metabolism working. It also helps keep your blood sugar level stable. This maintains constant energy levels and is good for overall health.

3. Eat (A Healthy) Breakfast

OK, you might be reading this thinking, well, duh? Who doesn’t eat breakfast? And if so, kudos to you.

However, many of us travelers often find it hard to cram in the time for breakfast. It’s far too easy to neglect this important meal when consumed with the chaos of travel.

As they say, breakfast is the most important meal of the day, so make the effort to eat a healthy option and start the day on the right track. This seriously help in your quest to eat healthy while traveling.

The Benefit of Breakfast

WebMD tells us that breakfast gets your metabolism going and helps you to burn calories. What’s more, breakfast helps restore your blood sugar level (which your body needs to make your muscles and brain work) as this is usually low when you first wake up.

What to Eat for Breakfast

Avoid foods that are high in sugar and bad fats, such as donuts and muffins, regardless of how convenient they are. These types of foods won’t do you any good in your quest to maintain your healthy diet on the road.

A few easy breakfast examples to help you eat healthy while traveling:

  • Porridge with fruit or a bit of honey
  • Wholegrain toast with peanut butter and banana
  • Wholegrain cereals high in fiber such as all-bran or shredded wheat.
  • Baked beans on wholegrain toast ( get the low sugar/salt variety)
  • Healthy granola with added nuts, almond/low-fat milk, and berries.

Booking Accommodation with Breakfast Included

Free breakfast makes a massive difference to the value of a hotel/hostel booking so always check if it’s included and try to start the day with a good meal.

Try to stay disciplined and avoid cramming in the muffins at the free breakfast! Opt for the muesli or porridge if its available and perhaps a piece of fruit.

Checking the Breakfast Offering

If the hotel/hostel site doesn’t specify, use TripAdvisor and Yelp to check out reviews. You can search specifically for breakfast within the reviews to get an idea of how healthy the offering is.

4. Drink Enough Water

Drinking plenty of water is super important for body function including nutrient transportation, energy levels, and temperature regulation. This is especially true in hot climates. You need to drink a lot if you want to eat healthy while traveling.

The Benefits Of Water vs Other Drinks

Not only does drinking water prevent dehydration, but it helps fight fatigue which can be a mood killer on long journeys.

It does this without adding unwanted calories to your diet.

It’s much better to drink water than other drinks, particularly those high in sugar such as energy drinks and soft drinks. These have no nutritional value, are full of calories which could lead to weight gain.

Dehydration Can Make You Feel Hungry

Finally, drinking water can stop you from prematurely giving into perceived “hunger”. Sometimes we think we’re hungry when actually thirst is a big part of it. Drinking water might prevent you from eating unnecessarily. SOURCE

How Much Water Should You Drink?

The recommended daily amount of water intake (according to the Institute of Medicine) is around 3 liters for a male and a little over 2 liters for a female. However, if you’re in a warm climate or are super active throughout the day, I would recommend drinking at least an extra liter.

Drink a glass of water first thing in the morning

When traveling in countries with warm climates its easy to sweat during the night.

I try to always drink a glass of water first thing in the morning (no matter how tempting the coffee is!) to avoid dehydration.

Take a Re-Usable Water Bottle

Take reusable water bottles and fill them whenever you get an opportunity (check that where you’re going has drinkable tap water). This will guarantee you stay hydrated and save you buying plastic water bottles which is not supportive of eco-friendly travel.

Top tip for flying: Remember to fill your water bottle at the airport after passing through security to avoid paying for drinks on the flight.

Want the best airfare deals while you’re at it?

See our article on finding cheap flights.

5. Order Healthy Food at Restaurants

Again, this might sound obvious, but it’s far too easy to order something tasty when you’re eating out and forget about the nutritional values.

It’s normal to treat yourself when you eat at a restaurant at home right? The temptation is to do the same when you’re away.

Get Into A Routine Of Healthy Ordering

There’s nothing wrong with treating yourself when you’re away. The problem is you might find yourself eating out quite a lot.

If you want to keep eating healthy while traveling, you need to get into the routine of ordering healthy food at restaurants. Let’s say you’re on a long road trip, for example, you don’t want to resort to eating greasy, unhealthy (and overpriced) fast food for every meal.

Order Vegetables With Your Meal

Choose something healthy from the menu, preferably with vegetables.

These are often hard to come by whilst on the road. A restaurant cooking them freshly for you is a great means of getting the vitamins and minerals you need. You could substitute your fries for extra vegetables or salad, for example.

Embrace the Local Culture

When I travel, one of my favorite things to do is to try the local cuisine. As cheesy as it sounds, I thoroughly enjoy experiencing another culture and getting involved with the locals. Food and travel go hand in hand, after all.

When I’m abroad for long periods of time, I make a conscious effort to order the healthier options available to me, while still trying new foods.

Why not enjoy the local specials alongside a vegetable dish?

Research Restaurant Menus and Reviews

Researching restaurants in advance is a smart move. It helps ensure there is something healthy (and tasty) for you to order.

Check the menu for high-fibre options full of veggies and healthy fats.

Check TripAdvisor and Yelp for reviews and pictures from other travelers. These may help to determine if a restaurant has some interesting looking healthy options.

6. Cook When You Can

No matter how hard you try, you can never beat home cooking, right? The same can be said for healthy eating cooking for yourself is often a winner.

Whilst on the road, eating options can sometimes be limited. Preparing your own food can go a long way towards maintaining a healthy diet.

But how do you actually do this?

Booking Accommodation With a Kitchen

Well, for starters, try to book a hotel/hostel/Air BnB with a kitchen. This will allow you to prepare healthier meals.

I always make an effort to book somewhere where I can make my own food, as this helps me maintain as much of my normal routine and eating habits as possible.

Yes, there are healthy options in restaurants. But when you cook your own meals, you know exactly what is in them. You know the nutritional values of the foods you’ve prepared and there are no hidden ingredients such as preservatives, MSG or excessive oil.

Take a Portable Stove

If you are on a road trip and plan to camp a lot, take a portable gas cooker so you can prepare healthy meals when you arrive.

Cooking your own meals when traveling is often much cheaper as well as healthier. It’s also a great excuse to get down to the local markets and check out the traditional delicacies! This is one of my favorite things to do in a new place.

7. Stay Motivated and Don’t Stress

Trying to eat healthy while traveling is no easy task. I’ve failed a few times.

One of the most important things you can do is to stay motivated, stay disciplined and simply, don’t stress.

Stress Can Ruin Your Diet And Your Trip

Not only can stress cause digestive problems (it can hinder the breakdown of your food), it also makes for a poor traveling experience when you should be enjoying yourself!

Just do your best to eat healthily and follow these 7 steps.


Recipes you want to make. Cooking advice that works. Restaurant recommendations you trust.

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Airport Meals That Are, Yes, Healthy

Is it really possible to find healthy food at an airport?

When it comes to airports in the United States, at least, the answer is yes, increasingly so.

In recent years, airports around the country have amped up their availability of healthy snacks, meals and drinks to cater travelers who want to follow a balanced diet when they are away from home.

“Health-conscious travel has become a fast-emerging movement in the airport environment,” said Scott R. Elmore, the vice president of marketing and communications for Airports Council International, a nonprofit organization that represents the world’s airports. “Healthy food options are part of this effort.”

Much of the push is coming from the concession companies that operate restaurants and food markets in airports. HMSHost, for example, which has a presence in more than 120 airports globally, launched an initiative earlier this year — titled “Eat Well. Travel Further.” — at 11 United States airports including Newark Liberty International Airport, Nashville International Airport and Seattle-Tacoma International Airport.

The program, created in collaboration with a team of nutritionists, has three components. There are five bento boxes, each under 500 calories, such as a vegan box with a lentil and chickpea salad and veggie chips, and a box geared for children with diced chicken breast, cubed Cheddar cheese and chocolate-covered raisins, as well as snacks (think kale chips, roasted chickpeas and hummus with crudités), and 30 different drinks including several kinds of green juices. The program will roll out to more airports in the coming months.

According to Atousa Ghoreichi, the company’s vice president of marketing and communications, the products contain no artificial colors, flavors, sweeteners and hydrogenated fats or high-fructose corn syrup. They’re sold at HMSHost food markets and stands throughout the airports and are each labeled with an “Eat Well. Travel Further.” sticker.


Fliers seem to be appreciating the new offerings. The paleo bento box, for one, which has a salad of julienne squash, zucchini and red peppers topped with grilled chicken, a packet of almonds and a cup of berries, fast became a best seller, even compared with the company’s offerings that don’t fall under the program around 7,000 paleo boxes sell every week across the locations that carry them.

OTG, an airport restaurant company that has a presence in nine locations in the country including John F. Kennedy International Airport, is also bumping up its healthy food and drink choices. Nate Appleman, the company’s vice president of culinary, said part of the reason is requests by fliers. “All diners in our restaurants can leave instant feedback on an iPad about what they want dining-wise, and they were increasingly telling us that healthy but tasty food was a priority,” he said.

OTG’s Cibo Express Gourmet Market, at all the airports where the company operates, carries its own line of cold-pressed juices and sandwiches that are made with gluten-free bread, or are vegan or low sodium. Cibo also sells more than 20 brands of health bars such as Kind and Larabar, as well as apples and bananas.

The company also has new restaurants that emphasize clean eating: Gavi, its Italian restaurant at George Bush Intercontinental Airport in Houston, has a menu of grain bowls including one made of black, white and red quinoa, chickpeas, cauliflower, almonds and a grilled chicken skewer. At Newark Airport, fliers can order sashimi that’s flown in from Tokyo’s Tsukiji fish market at Tsukiji Fishroom or head to Supreme Bowl for a bowl of hot steel-cut oats topped with their favorite nuts and fresh fruits. And in September at Newark, OTG will open a juice bar called World Nectar, which will offer green juices and smoothies.

Individual airports are also putting balanced eating at the forefront.

In 2010, Dallas/ Fort Worth International Airport, home to 110 food outlets, required that all must offer at least one vegan, low-sodium or low-calorie meal or snack. “Healthy eating is very important to us, and it’s an idea that we have pursued for the past decade,” said Zenola Campbell, the airport’s vice president of concessions.

Ms. Campbell said the efforts were backed up by a 2016 survey by the airport’s marketing department that asked fliers what they wanted most from their airport experience. “The No. 1 thing was healthy food,” she said.

Many restaurants at Dallas/Fort Worth have multiple options for the wellness-minded traveler. Most dishes at UFood Grill are well under 700 calories, including a grilled sirloin burger with a spring lettuce mix on a whole-wheat bun, and a curry masala bowl with brown rice, red quinoa, broccoli, carrots and grilled chicken. At Artisan Market, travelers can pick vegan and vegetarian salads, sandwiches and soups that use produce from local farmers.

In Chicago’s O’Hare International Airport, at least 21 restaurants have opened in recent years that have a large variety of low-calorie, gluten-free and vegan dishes, according to Karen E. Pride, the airport’s director of media relations. The airport even has an aeroponic garden that grows vegetables and herbs used in many of these dishes.

At Harstfield-Jackson Atlanta Airport, the world’s busiest for passenger traffic, the concessions director, Chilly Ewing, said that when he is vetting proposals from food outlets, he’s more interested in those that have at least a few healthy food choices. Nature’s Best Market, for example, has a large choice of salads, whole fruit and fruit cups.

Now that healthy dining at airports isn’t nearly as challenging as it used to be, fliers have no excuse not to eat well before they’re airborne, according to Keri Glassman, a registered dietitian in New York City. “The old mentality used to be — and rightly so — that you could only get junk food at an airport, but the choices of unprocessed and healthy foods today are overwhelming,” she said.

Brian Sumers, the aviation business editor for the travel research company Skift, is based in Los Angeles and said that he even looks forward to the healthy dining at Los Angeles International Airport on his frequent cross country trips. His favorite spot is the fast casual eatery Lemonade, which serves seasonally driven dishes, including the pineapple chicken with green beans and toasted coconut that he usually orders. “So many of the places at the airport have delicious dishes with fresh produce and don’t weigh you down,” he said. “It’s easy to make the decision to eat well.”

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How to Eat Healthy at the Airport (Slideshow) - Recipes

Enlightening Wisdom For An Abundant, Joyful & Love-Filled Life

With so much going on in the world right now, most people&rsquos schedules and routines have been flipped upside down. Many of us are working from home, staying inside more often, and seeing our friends and family less than before. This sudden change in routine can throw our normal healthy habits out the window, like exercising and eating healthy.

The problem is, these two factors play a huge role in our mental health, so if we begin to let these slide, we may notice that we&rsquore feeling frustrated, unmotivated, and even depressed.

And as we find ourselves in a time when there&rsquos so much that we can&rsquot control, focusing on making good decisions for the things we can control starts with our health. Exercise is super important, and you can see some of my favorite ways to get moving during quarantine here, but today, I want to focus on the food we consume. The connection between what we eat and our mental state is incredibly powerful, which is why I want to share with you a little about the importance of not only what we eat, but how we eat.

Food and mental health &ndash where&rsquos the connection?

Studies reveal that an unhealthy diet can be directly linked to depression, as a symptom used to determine depression is a change in appetite. One main reason is that some battling mental health issues use eating (or even not eating) as a way to feel better, in turn causing a decline in their physical health.

According to the American Psychological Association, our bodies go-to is to seek sugar when we&rsquore feeling stressed, as it&rsquos seen as a quick boost of energy for the body. But too much sugar consumption can have detrimental effects on the body, causing serious illnesses like diabetes and obesity. And in addition to this, it can also cause food and sugar addictions, which is no good for mental health either.

We must remember that our bodies and minds are connected, so, fortunately, we can make great headway in taking control of our mental health by consuming a healthier diet. Cutting down on things like added sugars, red meat, and packaged or processed foods is a great step in the right direction.

So what should we really be eating to avoid symptoms of depression and keep us feeling happy?

There&rsquos no denying that the best foods to put into our bodies are &ldquowhole foods,&rdquo which are foods that are as close to their natural form as possible. That includes whole grains, beans, nuts, seeds, fresh fruits, and vegetables.

These are the kind of natural fiber-rich foods that keep us satisfied, alert, and also help keep stress levels down. They are packed with the kinds of nutrients that our bodies need to thrive.

90% of our serotonin receptors are found in the gut, so foods like eggs, cheese, tofu, and salmon have all been shown to improve serotonin levels, helping in stabilizing our mood. Fermented foods like kefir or kimchi, and probiotic-rich foods like plain or greek yogurt are also great for our gut health.

But how can I eat healthy all the time?

While we may want to try out new, healthy recipes using all these amazing mood-boosting foods, getting around to cooking three nutritious meals a day just might not be realistic for everyone.

You see, mindfulness plays a big role in mastering discipline, especially when it comes to our eating habits. So paying attention to not only what we&rsquore eating, but how we&rsquore eating is just as crucial.

When life throws us curveballs, it&rsquos important to pay attention to how we&rsquore reacting. Sometimes stress and overwhelm can get the best of us and manifest itself in mindless snacking or overeating, especially as many of us are still working from home. And we might have also heard at one point or another that snacking is bad&hellip But snacking in the right way is absolutely welcomed!

Remember, mindfulness is a practice that keeps our vibrations high. And mindful eating is healthy eating. So instead of reaching for a convenient or sugary snack, especially if you&rsquore in a low mood, you can opt for healthy, mood-boosting snacks like fresh berries, nuts, and even dark chocolate.

There are always healthy ways to eat and snack, but it&rsquos just about being mindful in the process. So in addition to things like making a point to take a break during the workday or to get up for a stretch, having a healthy snack is a great way to keep yourself energized and focused. You can even set a schedule or reminders for yourself throughout the day to make sure you are stopping down to simultaneously nourish your body and mind with healthy food.

Instead of letting food negatively impact your mental health, you can use food as a tool to help boost and elevate your overall well-being. So now more than ever, it&rsquos just about making smart choices like incorporating more fruits and veggies, sticking to a schedule, and being mindful of your eating habits to stay on track.

In more ways than one, protecting your health and immunity starts from within. And this is why I want to also share with you VITALITY, our good health supercharger guided meditation pack. It&rsquos so important right now to keep our immune systems strengthened to combat illness and start healing from suffering of any kind. So get ready to feel the difference from within with this unique guided meditation and breathing exercise combo to start protecting your mind and body for radiant health!

Watch the video: Παιδιά, τρώμε σωστά, τρώμε υγιεινά! (October 2022).