Packing Healthy Food for Air Travel
Ali Segersten
Catching a flight can be hectic enough—add in trying to pack all of your own food for the day, and it might sound like a daunting task. But I promise you: with a little forethought, it can be simple, nourishing, and completely worth it.
I’ve been packing food for air travel since my early twenties, and over the years (and many flights with children in tow!), I’ve learned what works and what doesn’t. There are TSA restrictions to keep in mind, but once you know what’s allowed, it’s easy to bring meals and snacks that leave you feeling grounded, energized, and far better than anything you’ll find at the airport.
Whether you're traveling solo or with a crew, I hope this post inspires you to skip the ultra-processed airplane food and instead fuel your journey with wholesome options brought from home.
A quick story: Last winter, I flew with all five of my children to visit family in the Midwest. I had everything prepped the day before—meals packed, bags ready, kids briefed—and the entire morning flowed with ease. Fast forward to our return flight in June, when nothing was prepared… and the scramble was real! Lesson learned: a little planning makes a world of difference.
Packing Food for Air Travel:
Plan: Make a list of what you will bring on the plane at least 4 days before the trip. This way you can go to the store and pick up any necessary ingredients.
Prep: Make any food the day before your trip that can be prepped early. Cut up carrots, celery, or cucumbers. Make a whole grain salad. Bake a loaf of bread for sandwiches. Pop some popcorn. The morning before you leave, cut up apples, make sandwiches, and do whatever else needs to be prepped the day of the trip.
Pack: Use small insulated lunch packs with an inserted frozen pack to keep things that can spoil easily cool. We like to dedicate one small roller bag for food. One of the kids is always responsible for it. This keeps everything in one place so if we want to have a picnic in the airport we can. Also, everyone knows where to go if they are hungry on a flight.
Security Regulations:
Liquids: Of course you all know that you need to buy water once you get through security, but if you have a baby or toddler you can take water or formula in a bottle through security. Breast milk is also permitted through security, even if you are not traveling with your infant.
Food: Did you know almond butter and hummus are considered creams/lotions and have to be in 3-ounce containers or less? But if six ounces of almond butter is spread onto four sandwiches it is ok! Here is the other gray area with "creamy" foods: If you are traveling with young children it doesn't matter if you bring a 12-ounce container of hummus through security! If you don't have very young children then play it safe and make sure these types of foods are packed in 3-ounce sized containers or less.
Healthy Food for Air Travel:
- sugar snap peas
- cherries
- apple slices with lime juice squeezed on them to prevent browning
- radishes
- cucumber slices
- carrot & celery sticks
- whole grain, vegetable, and bean salad
- sandwiches (turkey & lettuce, or almond butter & jam)
- smoked salmon
- homemade hummus
- nori rolls with sticky brown rice
- homemade popcorn popped in coconut oil (packed in a paper bag)
- fruit leathers
- homemade high-protein muffins
- dried mango
- crackers (we like Mary's Gone Crackers)
- Hail Merry Tarts
- cubed, steamed yams for baby
- soaked and dehydrated almonds
- dates (1 for each person as a sweet treat)
Traveling with Children:
- Don't bring chocolate or sugary foods ~ the goal is a happy, calm child, right?
- Make sure your child has had enough sleep to be able to handle a stressful day of travel and time zone changes.
- We have each child pack a backpack of things do do on the plane. They bring activity books and crayons, books to read or be read to, wool yarn to finger knit with, and a movie for the computer.
About the Author
Alissa Segersten, MS, CN
Alissa Segersten, MS, CN, is the founder of Nourishing Meals®, an online meal-planning membership with over 2000 nourishing recipes and tools to support dietary change and better health. As a functional nutritionist, professional recipe developer, and author of The Whole Life Nutrition Cookbook, Nourishing Meals, and co-author of The Elimination Diet, she helps people overcome health challenges through food. A mother of five, Alissa understands the importance of creating nutrient-dense meals for the whole family. Rooted in science and deep nourishment, her work makes healthy eating accessible, empowering thousands to transform their well-being through food.Nourishing Meals Newsletter
Email updates.
Add Comment