Believe it or not, healthy food does exist when you’re traveling — you just need to know where to look.
For planners, coordinators, and professionals who live life in terminals, Ubers, and security lines, nutrition often becomes the first casualty of a packed schedule. But skipping meals or grabbing the nearest fast food option isn’t the only path. With a little guidance and a sharp eye, eating well at the airport is entirely possible — even during a tight layover.
Here’s your go-to guide for finding actually healthy airport food, no matter where you’re flying.
1. Know Before You Go
The best tip? Do your homework before you get to the airport. Most major airports now have interactive maps or directories online that list terminal restaurants and grab-and-go spots. Sites like FlyHealthy or apps like GateGuru and Grab let you filter by location, type of food, and even dietary preference.
If you’re traveling to a hub like LAX, ATL, or JFK, you’ll find options like Lemonade, Sweetgreen, or Farmer’s Fridge. These offer full meals with real vegetables, lean protein, and whole grains — not just packaged bars and pretzels.
2. Go for Grab-and-Grow, Not Grab-and-Go
Speed matters when you’re racing to a gate. But instead of defaulting to chips or a muffin, keep an eye out for these airport MVPs:
- Salad boxes with grilled chicken, tofu, or hard-boiled eggs
- Protein snack packs with nuts, cheese, and fruit
- Yogurt parfaits with low sugar content (look for plain Greek yogurt if possible)
- Sushi rolls (especially veggie or avocado cucumber — light, filling, and easy to eat on the move)
- Wraps or grain bowls with whole ingredients — brown rice, beans, grilled meat or tofu, and veggies
Avoid foods drowning in sauces or wrapped in white bread — they spike your energy fast and crash you harder mid-flight.
3. Hydrate Smarter
Staying hydrated is essential, especially on travel days when you’re walking miles inside terminals and sitting in dry airplane cabins. Carry a reusable water bottle and refill it after security — almost every major airport has filtered hydration stations now.
Skip the sugary juices and sodas. If you need a caffeine boost, opt for green tea or black coffee, and skip the cream-and-sugar trap.
4. Airport Chains That Get It Right
Here are a few national and international chains you can rely on for cleaner, healthier eats:
- CAVA – build-your-own Mediterranean bowls with lots of veg and protein
- Sweetgreen – fresh, fast salads and grain bowls
- Farmer’s Fridge – vending machines stocked with chef-made meals and snacks
- Pret A Manger – sandwiches, soups, and salads with real ingredients
- Pei Wei or Asian Chao – stick with steamed veggies, brown rice, and lean proteins
Even Starbucks can be a smart option — pick up a protein box, oatmeal with nuts, or a sous vide egg bite.
5. The Plan B: Pack Your Own
When all else fails or your terminal is a nutritional dead zone, a little prep goes a long way. Pack a few TSA-friendly, planner-approved snacks in your bag:
- Raw almonds or walnuts
- Protein bars (low sugar, high fiber — RXBar, Kind, GoMacro)
- Single-serve hummus with whole-grain crackers
- Dried fruit (unsweetened) or an apple/banana
Pro tip: if you’re traveling for an event, throw in a few extras for your team. They’ll thank you at hour five of a 12-hour activation.
The Bottom Line
Healthy eating at the airport isn’t about being perfect — it’s about being prepared. As a planner, you’re already skilled at managing chaos and solving problems on the fly. Think of your nutrition the same way: anticipate, streamline, and keep it moving.
Your energy is one of your greatest professional assets. Fuel it like it matters — even at Gate B42.
Need more on-the-go wellness tips for event professionals? Explore the Translucent Travel Tools hub for expert advice, real-world gear guides, and food strategies that work when your schedule doesn’t.