How to Eat Healthy at the Airport

Eating at airports, especially when you're in a hurry, is pretty much the nutritional equivalent of eating at a truck stop. But the problem is not just finding and choosing healthier foods or piecing together something that resembles a balanced meal. It's also about finding food that's safe to eat.

There's always something to eat at the airport, especially if you're at one of the larger "hub" airports. Unfortunately, where there are more food vendors, there are more opportunities for food safety violations. Restaurants in some of the larger airports are among many that have been cited by health inspectors in recent years.

Airport restaurants can have the same food storage and hygiene problems as any other restaurant. Improperly cooked foods and foods stored at unsafe temperatures, along with evidence of rodent or insect infestations, are some of the most commonly noted airport findings that can result in food-borne illnesses. Food poisoning also results when viruses and bacteria are transferred from a worker's hands to the food or from one contaminated food to another, such as when prepared food is contaminated by contact with raw meat either directly or by transmission from a food worker's hands. Most restaurants are safe and well managed, however, and those that do get cited for health violations are usually quick to clean up their acts.

Even though it's expensive and usually not very good or good for you, there are plenty of reasons why airport food can be tempting: Delayed flights, boredom, arriving early to allow for security inspections, only to find yourself at the gate an hour or two before your plane takes off. And since most airlines have stopped providing regular meals and sometimes don't even provide snacks, you may be forced to pick something up at the airport to hold you over until you're back on land. Here's how to help ensure the food you eat at the airport is both nutritious and safe:

Eat before you go to the airport. If you arrive hungry, you're more likely to make spontaneous, unhealthy choices.

Drink plenty of water, juice or low-fat milk, and choose watery foods like yogurt and fresh fruit. Dry cabin air contributes to fatigue and jet lag so the more fluids you consume in advance, the better hydrated you'll be. And that will help you feel better when you get off the plane.  For the same reason, avoid salty foods, caffeine and alcohol before and during your flight.

Since fast food is often an inevitable aspect of traveling, look for restaurants that serve vegetables or vegetarian dishes, such as Asian, Mexican or Indian-style. Since they're likely to be salty dishes, drink plenty of water with your meal.

When you choose food that is normally eaten cold, like an egg salad sandwich, make sure it's cold when you buy it. Likewise, if you're buying a hot food, make sure it's very hot when it is served.

Choose take-away food from deli-style counters or coffee vendors that looks very fresh, clean, and properly wrapped. Eat only in and from restaurants and vendors that appear to be very clean and well supervised.

Or you may just want to brown-bag it. Carry something with you that's easy to eat on the go and doesn't require refrigeration or heating. Ideal choices include granola bars, power bars, whole-grain crackers or pretzels, apples, dried fruit, and unsalted nuts.