good food to travel with on plane

17 Healthy Airplane Snacks You Can Bring Through TSA

Published September 23, 2019

Written by:

Jessie Beck

Jessie is a writer, editor, and content marketer who covers travel gear and adventure travel. She’s called many places home...

Fred Perrotta

Co-founder, tortuga.

Fred Perrotta is the co-founder and CEO of Tortuga. His first backpacking trip to Europe inspired him to start the...

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Table of Contents

Can you bring your own snacks on an airplane? Yes, absolutely!

To avoid spending money on expensive airport food and make sure you have lots of healthy options while flying, bring your own DIY snacks and food packed in your carry on or personal item .

For health-conscious and budget-savvy travelers, there’s even more motivation to pack your own airplane snacks. Bringing food from home helps you avoid unhealthy choices at the airport, saves money, and gives you something to look forward to on your flight. 

You don’t have to be a master chef to level up your in-flight food game, either. Many of our favorite in-flight snacks are quick to make and easy to pack. If you’re not sure where to start, these packable, healthy, airplane food ideas will keep you and your travel crew satiated.

Can You Bring Snacks on a Plane?

Yes, you can bring your own snacks from home as long as they’re TSA compliant. Spreadables, like peanut butter, and liquids, like yogurt, must follow the standard 3-1-1 liquid rule . 

Read the Travel Toiletries Packing List for more details on carry on liquid rules.

Foods you purchase after the security checkpoints at the airport do not need to follow the 3-1-1 rule. As long as you’re buying it at the airport, you can enjoy all the in-flight hummus and coconut water you want.

TSA Food Rules: What Snacks Can You Bring on a Plane?

When we talk about food that’s not allowed on an airplane, we’re actually talking about food that’s not allowed through TSA. As mentioned above, you can bring solid foods like chips, crackers, sandwiches, and pasta through TSA in your carry on , but anything liquid or spreadable will have to follow the 3-1-1 rule. So, a 1.15 ounce squeeze pack of Justin’s nut butter is fine, but a four ounce tub of yogurt will be thrown out.

Once you’re past security, this rule no longer applies, and you can bring liquids and spreadables of any size purchased in the airport. So, yes, you could technically bring a sixteen ounce bowl of soup on your flight from the Panera Bread at the airport.

The TSA’s snacks page states:

Solid food items (not liquids or gels) can be transported in either your carry-on or checked baggage.

Common foods you can’t bring through airport security include:

• Any liquid (e.g., yogurt, juice, coconut water) over 3.4 ounces
• Any paste (e.g., peanut butter, hummus) over 3.4 ounces

If you have questions about a specific food item, check TSA’s foods page .

What Snacks Can You Bring on an International Flight?

For international flights, there are no restrictions on what you can or cannot bring on the flight. However, at some borders, there are restrictions on what you can or cannot bring into the country. For example, Australia has strict regulations on what travelers can bring past customs and will confiscate any fresh produce or homemade meals you have in your luggage.

If you’re traveling internationally, be sure to eat your food in-flight so you don’t get it tossed at the border. If you want to pack something just in case you’re hungry, but aren’t sure if you’ll eat it, go for a packaged snack like crackers or a protein bar.

Snacks Not to Bring on a Plane

While technically allowed, you should also avoid smelly foods and allergens as a courtesy to your fellow passengers. For your own sake, skip messy foods you could easily spill.

Foods to avoid bringing on an airplane include:

• Smelly foods like tuna
• Allergens like peanut butter or any peanut-based snack
• Liquids that are likely to spill and harder to get through security due to size limits

Also, a word about yogurt. We all know it’s a good last-ditch breakfast option when your airport has few healthy options, but it has a tendency to explode when you open it at high altitudes. If you choose to bring yogurt on your flight, open it veerrrry slowly to escape an in-flight disaster. The same goes for anything else that feels pressurized at altitude.

The best airplane snacks are un-messy, un-stinky food you can enjoy at room temperature, like dried fruit or a sandwich. If you’re bringing anything from home, make sure it’s TSA compliant, and won’t stink up the cabin.

If you’re not sure what to bring, use this list of healthy, packable airplane snack and meal ideas. Even the most amateur chef can pull off these recipes.

Healthy, Packable Meals (with Recipes)

If you have the time and motivation, make one of these healthy, easy-to-pack airplane meals before you hit the road.

Blueberry Oatmeal Breakfast Cookie (Vegan, Dairy-Free)

For a quick, in-flight breakfast that won’t get smashed, explode, or cause a mess, reach for one of these nutrient-rich and antioxidant-filled blueberry oat breakfast cookies.

Banana Bread (Vegetarian)

Banana bread is another packable airplane breakfast option. For health-conscious travelers, choose a whole-wheat recipe that uses coconut oil instead of butter. Whatever you don’t pack, you can freeze until you’re back from your trip.

Chickpea Salad (Vegan, Dairy-Free)

This easy lunch recipe also works as a make-in-advance airplane meal. The salad is healthy, TSA-approved, and doesn’t need to be reheated. Plus, the recipe is flexible: toss in some feta cheese or cucumbers to make this meal your own.

Chicken and Vegetable Wrap (Dairy-Free and Gluten-Free Options)

Wraps are one of the best sandwiches for flights. For a healthy option, make this chicken and vegetable-filled version from the New York Times. If you’ll be on a long flight, skip the lettuce to avoid a wilted mess at mealtime.

Fruit, Vegetable, and Cheese Bento Box (Gluten-Free, Vegetarian, and Dairy-Free Options)

Fancy-looking but simple to make, a DIY snack pack is a versatile and easy-to-pack homemade airplane snack. Simply cut up a variety of fruits, cheeses, veggies, and meats. Throw in a few crackers or a piece of bread if you’d like.

Grapes and blueberries are good options for fruits. For cheeses, stick to something low-odor and hard, like parmesan. For meat, go for a dried salami, which is preserved and doesn’t need refrigeration. 

Kale Chicken Salad (Gluten-Free Option)

Salads, the world’s go-to for a healthy meal that’s still tasty at room temperature, are another good airplane food option. To make sure your salad isn’t a mushy mess by the time you board, keep your dressing in a separate (smaller than 3.4 ounce) container. Also, opt for a heartier green like kale, shaved brussels sprouts, or cabbage, which won’t wilt like lettuce or arugula.

Cold Asian Noodles (Gluten-Free and Vegan Options)

You’re an intrepid eater, so why not give your airplane food an international twist with an Asian-inspired cold noodle dish? Sesame soba noodles are a simple classic, but if you want more ideas, check out Brit+Co’s line-up of cold noodle dishes.

Vegan Pasta Salad (Vegan)

For vegans and omnivores alike, recipes like this creamy vegan pasta salad from Love and Lemons are a great food option for air travel . Not only is it delicious, but meat and dairy-free dishes don’t require refrigeration. Even if you don’t end up eating it until halfway through a long flight, it’ll keep.

Chickpea Pan Bagnat (Vegetarian)

A French picnic classic, the pan bagnat is an easy and delicious make-in-advance sandwich option that actually gets better (not sad and soggy) the longer it sits. However, the original recipe has tuna, a major airplane no-no. Instead, try this vegetarian twist with chickpeas to make one of the best sandwiches for long flights.

Airplane Snacks

For short flights or just-in-case-I’m-hungry moments, toss one of these healthy airplane snacks in your bag.

• Dried fruit: Unlike real fruit, you can’t crush these babies. If you’re crossing time zones, go for dried berries. Target (Good & Gather) and Trader Joe’s both have good options without added sugar. I’m partial to Target’s dried mango and pineapple.
• Popcorn: The perfect accoutrement to your in-flight movie binge.
• Almonds: A protein-filled snack to keep you feeling full for longer.
• Crackers: Go for a healthier whole-wheat option that’s great for kids and adults.
• Fruit and veggie slices: Pack a bag of snap peas, apple slices, or any other fruit or veggie you love. 

There are also a few snacks you can make with hot water from the drink service.

• Miso soup : For a warming, in-flight snack, bring a packet of instant miso soup. Just be sure to keep your cup ¾ full, or use a thermos with a lid to avoid any turbulence-induced soup burns.
• Instant oatmeal : Grab a packet of oats or throw some quick oats in a thermos with your favorite toppings.
• Instant noodles : Choose a low-sodium instant noodle, since salty foods exacerbate the dehydration caused by air travel. Again, keep your bowl or food jar only ¾ full.

How to Pack Snacks for an Airplane

With most homemade airplane meals, your food is only as portable as its container. When packing your carefully crafted sandwich, salad, or noodles, make sure to choose a leak-proof container that will keep your food intact. 

Vremi Collapsible Food Container ($20)

Vremi’s line of collapsible containers is leak-proof and will keep your food safe in transit. After you’ve finished your snacks, the container collapses flat so you can stash it in your bag without it taking up as much room as traditional Tupperware.

Zojirushi Food Jar ($28+)

Japanese brand, Zojirushi, makes an affordable but high-quality line of thermoses and food jars designed to keep your warm food warm and cold food cold. If you prefer sturdier Tupperware or want to keep your food hot or cold in transit, use Zojirushi’s food jar to transport your pasta, salads, or snacks.

Stasher Bags ($8+)

Use a reusable, silicone bag from Stasher to transport your sandwich, pretzels, dried fruit, or any other snack you’d normally toss into a Ziploc bag. These bags pack even smaller than collapsible Tupperware and can be reused during your travels or on your return flight home. Like Bee’s wrap, they’ll also help you create less trash while you travel.

Bee’s Wrap ($15+ for 3)

Unlike foil or plastic wrap, you can wash and reuse these natural, beeswax-covered wraps — a plus for eco-friendly travelers who want to reduce the amount of trash they create on the road. Use them to transport sturdier foods, like sandwiches or carrot slices, and pack them on the outside or top of your bag.

Humangear Spork ($4)

If you’re bringing a dish like noodles or salad, you’ll need a utensil. Toss one of these petite, BPA-free sporks by Humangear  in your bag, instead of disposable forks and spoons from airport stores. Go for the titanium spork ($14) for an upgrade.

Snow Peak Chopsticks ($38)

Prefer chopsticks with your noodles? Grab a pair of portable chopsticks from Snow Peak . Made from high-quality stainless steel and bamboo, these chopsticks break in half when not in use and, when put together, form a full-sized chopstick. They’re expensive compared to the $4 spork but incredibly well-made and designed to last. My partner, Jon, has been using his for over ten years.

Snacks on a Plane

You can eat healthier while saving time and money by packing your own foods and snacks in your personal item . Just make sure your food:

• Follows TSA’s 3-1-1 rule : Spreadables, liquids, and liquid-ish foods like hummus, yogurt, and nut butter must be in 3.4 ounce containers or smaller.
• Tastes good at room temperature : Consider sandwiches, cold noodles, and salads.
• Isn’t smelly or messy to eat : Just say no to in-flight tuna.

When packing airplane snacks, consider using eco-friendly collapsible Tupperware, beeswax wraps, silicone sandwich and snack bags, and camping sporks you can reuse throughout your travels.

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Jessie is a writer, editor, and content marketer who covers travel gear and adventure travel. She’s called many places home and traveled to 45+ countries.

She now lives in San Francisco with her husband where she splits her time between traveling, adventuring outdoors, and cooking (okay, eating).

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The Best And Worst Foods To Eat On A Plane, According To Nutritionists

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Two years into the pandemic, many of us finally feel comfortable with air travel again — and the slowly warming weather and spring blossoms have us dreaming of our next vacation.

When we think of travel prep, we often think about what we’re going to pack, how we’re going to entertain ourselves on the plane, and of course, what we’ll actually do on vacation. One thing we don’t think about? What we’re going to eat on the plane. But we should, because the foods we choose to eat can make or break our flying experience.

“Traveling of any kind tends to disrupt digestion,” explained Anthea Levi , a registered dietitian with Culina Health. “The combination of altered morning routines, less regular meals, and new foods can mess with regularity and promote sluggishness.”

Add being on a plane, and you’re pretty much destined for tummy troubles. “Changes in air pressure on airplanes can contribute to gas buildup in the GI tract, hence why your belly may feel extra bloated up in the air,” Levi noted. “The more gas that’s introduced into the stomach and intestines, the more puffy we may feel.”

Before you accept bloat as an inevitable side effect of travel, consider this: What you eat and drink — and what you forgo — could help make flying a lot more comfortable. Here are the best foods and drinks to eat on a plane, and the ones to avoid.

What you should eat on a plane

Sure, abstaining from food altogether while on a plane might help your stomach feel a little better. But if you’re going to fly for longer than a few hours, that isn’t realistic. So what should you eat and drink on a plane?

A protein-packed smoothie

This one might be a little tough to get through airport security, but if you can find any restaurants or cafés in the terminal that sell smoothies — and healthy ones, not the types packed with sugar! — you’ll have a great airplane snack. “When you drink an easy-to-digest protein smoothie, the gut is responsible for less of the ‘breakdown,’ which makes for easier digestion,” explained Abby Grimm, a registered dietitian for FWDfuel .

Fruit is an easy, affordable food that you can bring with you and snack on mid-flight without worrying about bloat. “Oranges, bananas or other fruits can be a great source of immunity (vitamin C) as well as minerals (potassium, magnesium) that can support digestion and inflammation reduction,” Grimm said.

This might be the most boring suggestion, but it’s also one of the most important ones. “Air travel tends to dehydrate us thanks to low humidity levels in the aircraft, so it’s important to keep up your water intake in-flight,” Levi said. “Bring a large (empty!) water bottle with you to the airport and fill it up before you board. Bonus points if you also ask for two cups of H2O every time the flight attendants come by with the beverage cart.”

Hard-boiled eggs or other lean protein

No, you probably won’t become best friends with your seatmate if you bring eggs with you, but your stomach will thank you for it.

“Lean proteins like hard-boiled eggs, grilled chicken, shrimp, tofu or plain Greek yogurt are great options since protein is the most satiating of the macronutrients,” Levi said. “In fact, some research suggests that high-protein snacks improve appetite control and promote satiety even more so than high-fat snacks. Packing protein-rich meals or snacks for your flight will help keep you full for longer than a bag of pretzels or salted peanuts.”

Just make sure you eat them within 2 hours of removing them from refrigeration.

String cheese with cucumbers

Sodium can be very bloating, and most of the snacks at the airport and on the plane are packed with it. So before you leave for the airport, assemble a few low-maintenance, low-sodium snacks. “Think Greek yogurt and walnuts, string cheese with cucumber or carrot sticks, or a homemade whole wheat wrap filled with grilled chicken, veggies and a low-sugar BBQ sauce,” Levi suggested.

Peppermint tea

Peppermint is oh-so-soothing for the gut, so pack a few tea bags and ask for hot water on the plane. “This will help support digestion,” Grimm said.

What you should avoid on a plane

Now for the not-so-fun part: What foods should you avoid when you fly?

Anything with carbonation

Sorry, but you’ll want to skip the mid-flight soda. “Avoid anything with carbonation,” Levi said. “Travelers love ginger ale, but bubbly drinks introduce more gas into the digestive tract. Since airplane travel tends to bring on bloat already, it’s helpful to avoid anything fizzy and instead choose something flat and hydrating, like plain old H2O.”

Broccoli, kale, beans, and other high-fiber veggies

You may think you’re making the healthy choice by eating fiber-packed veggies while on board, but you’ll probably want to wait until you land to eat them. “You’ll want to avoid high amounts of fiber like a kale salad or broccoli because these fibrous foods take longer to pass through the GI tract and may allow for fermentation of carbs from bacteria in the small intestine,” Grimm said.

Additionally, beans and cruciferous vegetables like broccoli can trigger a not-so-great reaction in the gut. “Though incredibly good for us, highly fermentable foods like beans and cruciferous vegetables are not ideal plane fare,” Levi explained. “These foods contain short-chain carbohydrates that can trigger gas and bloating in sensitive individuals.”

Chicken fingers and french fries

There’s no shortage of fast food in airport terminals, but trust us on this one: You’re better off just saying no. “Skip fatty foods like chicken fingers or fries, because high amounts of fat require high amounts of enzymes and bile to be produced and these processes are less efficient when the pressure of the gut is high,” Grimm said.

We’re all about indulging on vacation, but you may want to wait until you’ve reached your destination to sip on your celebratory “I’m on vacation” Champagne. “ Since these beverages can act as diuretics, they may contribute to dehydration while traveling,” Levi explained.

Salty snacks

As it turns out, the very foods the flight attendants push on you are the ones you should avoid. “Salty packaged snacks like pretzels, salted nuts and potato chips can contribute to dehydration thanks to their high sodium content,” Levi said.

Air travel is famous for being tough on the gut. But with the right tweaks, you’ll arrive at your destination bloat-free and ready to fully enjoy your vacation.

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15 Healthy Plane Snacks That Beat In-Flight Meals

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Ever get really excited for your in-flight meal? Do you anticipate with childlike wonder what gourmet cuisine you’ll find beneath the foil wrapped tray? Yeah, me neither. I’m past the point of hoping that the meal will be edible enough to sustain me on a long flight . Instead, I now pack my own healthy plane snacks – a much more delicious and nutritious alternative. And cheaper than buying airport food – at least in Vancouver.

Why bring your own healthy plane snacks?

Unless you’re on a superior airline, or seated in First Class or Business Class, it’s a safe assumption that your in-flight meal will be less than desirable. That’s if you even get a meal – many airlines don’t offer an in-flight meal if you’re in Economy . So how can you make sure you don’t go hungry your next big travel adventure ?

While you can pay for a snack if you want them, it’s better to bring your own. Firstly, it’s much cheaper than buying something in the terminal, or worse, on the plane itself. Secondly, bringing your own healthy plane snacks is way better for you – and a heck of a lot tastier.

In-flight meals are loaded with salt which dehydrates you while simultaneously making you more bloated when you can’t easily move around. We’ve all been through that uncomfortable feeling on a plane, or gotten a headache you can’t get rid of (that’ll be the dehydration). Healthy plan snacks are a way to combat both of these issues.

Important things to note about bringing food on a plane

There are a few considerations to think about when bringing your own food from home for a flight. Some are practical, some around restrictions and some are around your fellow passengers.

Can you get it through security? No liquids over 100ml means you can wave goodbye to your soup, smoothie, pudding and basically anything “spreadable”. It’ll be fine on a sandwich but you can’t bring a jar of Nutella or jam with you.

Is it allowed in the country you’re visiting? In case you have leftovers it’s worth noting restrictions around meat, dairy, fresh fruits and vegetables and even honey products at your destination. You may have to be willing to throw something away should it not be allowed.

Will it affect someone with allergies? Just because you can bring it, doesn’t mean you should. It’s probably best to forego peanut-based snacks to avoid causing unnecessary discomfort to a fellow passenger.

Will it stink up the entire plane? For the sake of everyone on the plane, don’t pack overly smelly foods. Maybe leave the tuna sandwiches at home, as well as anything else that could be an assault to the senses of those around you.

Do you need cutlery to eat it? Since you can’t bring a knife on a plane think about how you will eat your food. I never travel without my plane approved travel cutlery (also great for camping), but anything you can eat with your hands or a spoon/fork is best.

How will you pack your food? Reusable seal bags or compressible containers are easier to store once you’ve finished your food – and great for keeping snacks in on your trip. They don’t take up much room in your hand luggage so are great to use.

How will I keep my food chilled? Since you can’t bring an ice pack you might have to rely on an insulated lunch bag to help. Remember to store food in the fridge until you leave. Top Tip: Some cold gel packs fall under the 100ml liquid limit. So if they’re small enough you can take them through security.

Bringing your own food on a plane is not like sneaking snacks into the movies – yes, we’ve all done it. If you’ve done your checks around legal restrictions you’ll be able to take something to eat with you.

Healthy plane snacks for your next trip

The dos and don’ts have been covered, now for the fun part – talking about food. You can have some really good healthy plane snacks with just a little bit of effort and creativity. Here are some I recommend.

Veggies and dip

Choose vegetables with a high water content like celery, cucumber and cherry tomatoes. Mix with some nutrient-rich vegetables like broccoli, carrots and green peas. Pair with some hummus or tzatziki dip (just keep it under 100ml).

Make your own charcuterie plate

Bring your favorite cured meats and individually portioned cheeses. Pair with some bread or crackers, maybe a few grapes and you’ve got yourself a party.

Pre-slice your cheese to make things easier and pack a trial-size jar of fig jam or grainy mustard to add to the flavors.

Homemade granola bars

Use up any dried fruit, nuts and other items in your pantry to make quick and easy healthy plane snacks like these granola bars .

I adapted the recipe a bit to suit what I had in the cupboard. Adding in some dried currants, shredded coconut and even added a little maple syrup in place of some of the honey gave some extra flavor. They’re easily packable and will last for a few days.

Dried fruits

Get some of your five-a-day without worrying about your fruit getting bruised (or confiscated). Dried apricots or dates will even go great with your charcuterie plate.

Little boxes of raisins are super packable, or why not get some dried apple slices, mango or pineapple to really turn things up a notch.

A cheaper and better alternative than a Subway sandwich from the terminal, make your own at home. You can opt for healthy toppings, and fresh ingredients.

Choose low sodium condiments that won’t do you any favors – and maybe keep away from the mayo or items that will soak into bread. No-one wants a soggy sandwich three hours into a flight – if you did, you’d take the airline’s offering.

Mix some of your favorite nuts (maybe leaving out the peanuts for those around you who might have allergies), with dried fruits and chocolate chips to make an easy on-the-go snack. You can add a few M&Ms or some popcorn for something a little different.

Not a nut fan? I love a good Chex mix. This is my go-to recipe right now – maybe just lower the salt content for your in-flight snack.

Top Snack Travel Tip: I like to leave out the nuts and add in some Honey Nut Chex instead. The sweet/savory mix is so good!

Coconut chips

Ditch the salty potato chips and instead choose much more healthy plane snacks like coconut chips. These lower carb chips will make you less bloated and dehydrated than regular potato chips.

They’re really tasty and sometimes even come in various flavors. I take them hiking with me, but they’re also great on a plane.

Lower in calories than potato chips, and more filling too. Make some popcorn at home before you leave, adding your favorite flavors or just eat it plain.

Remember to keep salt content low to avoid dehydration and jetlag. Make a fancy popcorn flavor using some truffle oil, parmesan or dust in a little cinnamon or cocoa powder.

Fresh fruit

Bring your own fruit salad for a delicious healthy plane snack. High water content fruits like watermelon, apple slices and grapes will keep you hydrated. Blueberries are a great superfood filled with antioxidants plus a delicious treat. And for a great source of magnesium, pack a banana – use a plastic banana holder so it doesn’t get squashed.

Kiwi fruit and sour cherries are really good at combatting jetlag – their high levels of melatonin (and serotonin that converts to melatonin) help induce and regulate your sleep quicker.

Fresh veggies are way better than over-processed foods you usually eat on an airplane. Instead of a salad of greens (which may wilt), go with couscous, quinoa or some other grain.

Mix with some chickpeas, crunchy vegetables, maybe a little feta cheese, then pre-dress the salad to avoid any additional liquids.

Home-made pasta or rice bowl

Pre-make some fresh pasta or rice at home before you travel and bring it with you. Add your favorite vegetables and a light dressing/sauce that still works with the liquid guidelines.

My go to? Add broccoli, peppers and onions to pasta and dress in a lemon pesto mix which isn’t at all liquid-y. It’s just as delicious cold, but if you prefer it hot, bring an insulated travel container to keep it warm.

Dehydrated soup

I discovered dehydrated soup when looking for camping meals. Bulk Barn or your nearest whole food store will likely have some good ones (I like a hearty corn chowder).

When you get on the flight just ask for some hot water and voila – delicious healthy plane meal. Bring some crusty bread or saltine crackers to make it a meal.

Top Travel Tip: Some water filling stations or food kiosks in the airport may also have hot water if you don’t want to bug your flight attendant.

Muffin/banana bread

Traveling with the family? Make your healthy plane snacks in bulk using some of your fresh fruit at home if you won’t eat it before you leave.

Some overly ripe bananas will make a great banana bread – add a few dark chocolate chips for something even more yummy. Or how about a batch of blueberry muffins?

Making your own is much cheaper than paying $4-6 per item at Starbucks in the airport. Plus any leftovers make great day trip snacks for your first couple days of vacation.

Green smoothie shots

Get all your daily veggies in one quick shot. They’re easily packable and can be made to be under 100ml so they’re allowed through security.

Wellness shots can often be found in your local supermarket, as well as through online retailers. Veggies, ginger or turmeric make a good base for these shots – make some at home before you leave.

Veggie sushi

Eliminate concern about well traveled meats, and stick to some crisp, fresh vegetables wrapped in seaweed or rice paper. You can add any vegetable – or fruit – you like, and can even bring a small amount of dip or a packet of soy sauce to dip them into.

Quick to make, no cooking time, healthy plane snacks that are easy to pack in a little Tupperware box.

Bonus Travel Tip: Drink plenty of water

Stay away from the carbonated drinks while flying. Drinking soda will just fill you up and make you all gassy. The high altitude only makes this worse because of the cabin pressure. It’s much better to stick to water.

With most airports now equipped with water filling stations you don’t have an excuse anymore. Bring your reusable water bottle to fill up – it’s free and you’ll feel better in the long run. Read more tips for staying healthy while traveling here .

Opt for healthy plane snacks instead

There’s nothing like getting to your destination feeling full, bloated and just not great after munching through bags of chips and other carb/sugar loaded snacks on a plane. As someone who now lives in Canada but regularly travels to the UK to visit my family, I’m used to the long haul flights.

On your next travel adventure, pack some of these healthy plane snacks and see if it makes a difference for you .

I know for me it has, and being comfortable both on and after a flight is more important than being able to grab a quick and convenient snack just before boarding. Not to mention how cheaper it is, and we all love some good travel saving tips .

If the airline isn’t going to look out for your health, make sure you do. And trust me when I say these snacks are way more tasty than anything you can get in a foil-wrapped plastic tray .

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17 thoughts on “15 Healthy Plane Snacks That Beat In-Flight Meals”

These are all great ideas, we have been lucky with food mostly, but I do love the idea of fresh vegetables and snacks. Thanks for the inspiration

Great ideas! It’s been a hassle at times looking for food at the airport at night, especially as many shorter flights are not catering due to the pandemic…

Um I dont think I ever would have thought about muffins/bread! That’s great! I hate the feeling of bloat when on a cramped plane – lot of these would deal with that – thank you!

I love this post! So smart and great thinking points and ideas for snacks. Very helpful nowadays.

Homemade trail mix (with just the good stuff) is definitely my go-to!

Why I never think to bring proper plane snacks I will never know. I am never in the mood to eat the onboard food yet get soo hungry and a museli bar just does not cut it!! Plus I want something fresh and/or healthy and not cookies or crackers. I am saving this so I can have some inspiration next time!!

I usually take with me dried and fresh fruit and popcorns will try to get granola the next time! Great article

What genius ideas!! I never thought to pack popcorn or banana bread and I love it! Also I’m here for the veggie sushi. This is a great list! I’m going to share it with my friend who I think will love it too. Thank you!

Great post! For me the humble sandwich does it every time… I pack a lot of peppers or crunchy lettuce leaves in, and it keeps usually in an air-conditioned airport or airplane. Love the idea of the noodle or rice bowl, but emptying the fridge before travelling makes it a bit harder to get all the ingredients together

I’ve never taken food on board a plane with me, as most of the airlines seem to discourage it. In fact recently one long-haul airline refused to allow me to take a resealable , small cup of coffee on board that I had bought at the airport coffee shop next to the gate and I had to leave it behind. As I travel hand luggage only even on long-haul flights I find I have little room inside for the food. I have taken snacks eg granola bars or sweets (candy) on board to stave off any hunger pains. Some good ideas here for what I can sneak through next time. I hadn’t thought of sushi (I love sushi) and that will be small enough to carry onboard in my hand.

So strange, I don’t think I’ve ever had any issues taking food onboard a plane. I often take my own things, especially on a long flight as I tend to eat out of boredom so find it better to be eating something I brought rather than chips and chocolate bars

These are all very healthy and delicious looking snacks! Have to try brining a few of them the next time I fly.

So many great ideas to replace airplane meals! I agree unless your on a high end airline the food served isn’t great. I love the idea of making your own charcuterie plate! Ok I seriously need a plastic banana holder as mine always get smushed. I had no idea these existed!

Agree with you, airplane food in economy is rather disgusting. I’ve only flown long-haul a handful of times in my life with the latest to Australia. Qantas food was actually ok, but Singapore Airlines was the worst I’ve ever had. I had to send it back and they would also not provide any bottled water. Horrible airline. Anyway, your ideas are all excellent and inspiration to make sure you’re not starving to death on a long-haul flight. I would be a bit careful with rice as it contaminates really quickly and you don’t want to start your trip with food poisoning.

I love ‘If the airline isn’t going to look out for your health, make sure you do.’ You’ve inspired me to start making healthier food for trips (I usually chuck a sandwich together with crisps, oops)! And it saves money.

I’ve never taken food on the plane before. I try and resist the temptation to eat or drink while flying. But if I was, I would pack a protein bar. Something that is filling and takes up no room in my carry on. But these are some great suggestions. I see mostly families packing a lot of treats for their kids, to keep them occupied.

Great post! I truly need to bring healthy snacks with me on planes, feel like we always end up buying the most expensive and unhealthy stuff around lol

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A Complete Guide to Every Food You Can (and Cannot) Fly With

Figuring out how to pack souvenirs can be a tricky business, especially when you're taking home anything remotely edible. While the Transportation Security Administration (TSA) has stringent rules for liquids , you may be surprised by how many things you can bring along in your carry-on, including hard cheese, frozen seafood, and even fresh eggs.

Confused? To help you avoid having to toss out your purchases at the airport, we've broken down the regulations for common foodstuffs. Certain creamy or liquid foods, such as peanut butter , olive oil, and salsa, simply have to comply with TSA's 3-1-1 rule or be placed in a checked bag. Bear in mind that while the organization has a handy list of foods you can and cannot fly with on its website, in practice it's often the TSA agent in your security line who makes the call about a particular item.

Take It With You

The following foods are all TSA-approved, so you should have no issue taking them in your carry-on. Just note that some items, like baby formula, require extra screening. If you want to be on the safe side, make sure you label any food items that may not be easily recognizable, such as protein powder or spices.

Vacuum-sealed Meats and Hard Cheeses

Since both of these items are non-liquid, they are perfectly fine to fly in your carry-on or checked bag. To be safe, ensure they're in vacuum-sealed packaging. Shops all over the world have pre-sealed products or even equipment to seal them for you, according to My Recipes . Creamy cheese products can be carried on if they're less than 3.4 ounces.

Since spices are dried, they're generally good to go. Make sure they're clearly labeled and unopened, so they're not mistaken for other substances. Pro tip: Only buy spices that you can't find at home if you're looking for a good souvenir for a foodie. These can be in your carry-on or checked bag.

Dried Goods

This includes pasta, dry beans, grains, and other pantry items that contain no liquid. These can be in your carry-on or checked bag.

Packaged Snacks

Good news for travelers who want to bring home interesting snacks from great food destinations around the world : as long as everything is sealed, you're good to go. Unopened snacks such as granola bars, nuts, chips, crackers, and cookies are safe in your carry-on or checked bag.

Chocolates and Candy

Confectionary candy and chocolate (hardened) are perfectly alright to carry on your flight. Keep everything neat and packaged, and feel free to pack the sweets in your carry-on or checked bag.

Yes, you can even take home that baguette. Ask the bakery to give you some packaging so you can avoid crumbs in your bag, but otherwise, bread of any kind is good to fly in both carry-on and checked luggage.

Coffee Beans and Tea Leaves

Coffee beans, loose tea leaves, or dry tea sachets are all considered dry goods, so the same rules apply.

Cooked Food (Non-liquid)

Tell your family that you're happy to take home extra Thanksgiving turkey, but leave the gravy in your checked bag. Cooked foods of any kind, as long as there are no liquids, are safe to fly in both carry-on and checked bags.

Dried Fruit

Fresh fruits and vegetables can be a little tricky, but in their dried form, they're officially A-OK. The same rules for dried goods and packaged snacks can be applied here.

Yes, even fresh eggs are okay in both carry-on and checked bags, oddly enough. Even though they're technically liquid on the inside, they're still solid food by TSA standards. It can be a little risky to take them, though, for obvious reasons.

Juice and Baby Formula

There are special guidelines for parents traveling with baby formula and juices in carry-on bags. These items are fine in checked luggage, but if you want to bring them on the plane with you, they will need a special screening .

Feel free to take that extra-large pepperoni pie with you, because TSA is pizza friendly. It might be a little messy to pack as a souvenir, but this is good news for people who want to pick up a quick bite before getting into the security line.

Pies and Cakes

Pies and cakes are cleared for take-off as well, so holiday travelers can breathe a sigh of relief. It's unclear how TSA feels about fruit filling, but according to its website, these items are OK in both carry-on and checked bags.

Protein and Energy Powder

Even though these need to be mixed with liquid to be consumed, they are still a dry product, much like a spice. Therefore, the same rules apply here. Just make sure everything is labeled and sealed properly.

That episode of "30 Rock" where Liz had to scarf down an entire Teamster sub is accurate, but only because she couldn't give up the dipping sauce. Feel free to stop by the deli for a sandwich before getting on your flight, but leave the liquid dipping sauce behind (if it's over 3.4 ounces, that is).

Pack It, Ship It, or Leave It

If you want to travel with something on the list below, your only option might be to pack it in your checked luggage. In some cases, there are items you are not allowed to fly with no matter what, such as high-proof alcohol.

High-alcohol Liquor

Anything over 70 percent alcohol (140 proof) is not permitted on planes. This includes liquors like Everclear, grain alcohol, and certain types of whisky, vodka, absinthe, and rum, so make sure you know what you're buying before you fly. When in doubt, just ship it home.

Canned Food

Canned goods are fine to fly in a checked bag, but they are usually subject to TSA's 3-1-1 rule. This can be a big problem because most cans are more than 3.4 ounces and they would require additional screening. It's best to check it or ship it home.

Oils, Vinegars, and Honey

Olive oil, special cooking oils, vinegars, honey, and similar items make excellent foodie gifts , but there's just one problem: They're all liquids. Feel free to put them in checked luggage, but if you want to carry on you'll have to buy the small size to comply with the 3-1-1 rule.

Dips, Jams, Creamy Cheese, and Spreads

Sadly, the 3-1-1 rule isn't just for liquids, it also applies to creamy or spreadable items, since they have a soft consistency (like a gel). Salsa, creamy cheese, dips, peanut butter, jams, preserves, and other items like these are all OK to put in checked luggage, but can only be carried on in containers less than 3.4 ounces.

Yogurt, Gravy, and Other Liquid Food

If you can bring these in solid form (by freezing them, for example), that's great. But if not, liquid foods like yogurt or gravy aren't allowed in carry-on luggage if they're in containers larger than 3.4 ounces and are best put in checked baggage or shipped home.

Fresh Fruits or Vegetables

Packing these items needs to be done with care. Fresh fruits and vegetables are cleared by TSA in checked bags, and most of the time TSA is OK with bringing solid, fresh foods in carry-ons. If they are soft, mashed, or liquid, they are subject to the organization's 3-1-1 rule. Passengers flying from Hawaii, Puerto Rico, or the U.S. Virgin Islands cannot travel with most fresh fruits and vegetables. These rules may change for people traveling internationally.

Fresh Meat or Seafood

According to TSA, these foods must be packaged properly and completely frozen at the time of screening. This rule also applies to ice and ice packs used to keep the food frozen in its container. If you comply with these rules, you should be able to bring these items in both carry-on and checked luggage.

Wine or Other Alcoholic Beverages

Beverages, including wine, that are over 24 percent alcohol (but under 70 percent alcohol) are fine in checked luggage only. However, there is also a limit of five liters (1.3 gallons) per passenger. Mini bottles are okay to bring in your carry-on as long as they are under 3.4 ounces and fit comfortably in your single, one-quart bag. But remember that the FAA restricts passengers from drinking alcohol on board planes unless it is served by a crew member.

International Travel

If you are entering the United States from another country, you will have to go through customs where your bag might be screened. The rules and regulations about what you can and cannot bring into the U.S. are different from what TSA allows. Check the latest regulations from the U.S. Customs and Border Protection for a list of permissible items. If you want to know what foods you're allowed to travel with outside of the U.S., you will have to check the regulations for your destination country.

15 Expert Tips for Eating Healthy on Planes

Airplanes are great for many reasons. They help travelers reach destinations fast and catch up on the latest films, and frankly, they're one of the few places left on earth where you can reasonably slip off the grid.

But they're not so great when it comes to staying healthy.

While some carriers, including Delta Air Lines, have made a concerted effort to push healthier meals and snacks, travelers are too often stuck with edible versions of cardboard, grayish mystery meat or otherwise tasty meals packed with salt (not ideal when you're already dehydrated).

When you take into account the lack of options at airport terminals, you're pretty much set up to fail any attempt at eating a balanced meal.

To help you stay on track — and make sure you don't feel like garbage when you land — The Points Guy asked nutritionists, fitness trainers, athletes, veteran flight attendants and other wellness experts to reveal their top tips and tricks for eating healthy on planes.

Control Your Appetite

Flight attendant Eric Foy spends most of his days on planes. So while you're worrying about the occasional cupcake that your colleague brought to the office, Foy's only option is plane food. That's why he always makes sure to have two things on hand.

"I stick to almonds and water," Foy said. "They help to control your appetite and keep you feeling full longer. Lots of times when we are dehydrated we mistake it for hunger and grab snacks on the plane we could most likely do without. I drink about three liters of water a day to avoid that."

Eat Around Unhealthy Items

If you're still hungry and can't skip the airplane meal, Foy recommended skipping the bread or removing the bun from a burger. Most meat-based airplane meals come with a side salad, so eat that first before moving on to the unhealthier components of the dish.

Bring Protein Bars

Another way to fend off hunger and avoid the prepackaged airplane dishes? Keep a supply of clean, nutrient-filled snacks in your carry-on .

"We suggest snacks with plenty of protein to keep you fueled, like the Tone It Up Protein Bars," said Karena Dawn and Katrina Scott, certified personal trainers, nutrition coaches and co-founders of the Tone It Up fitness app. "They deliver 10 grams of plant-based protein and they're easy to stash in your carry-on. You'll save money and ensure you're getting all the nutrients you need."

Gorin agreed that packing bars is a good idea. "I rely on fruit-and-nut bars when I travel because they offer filling protein, fiber and healthy fats that help fill me up in a pinch," she said. "I like to travel with a stash of KIND Minis , which are smaller bars for 100 calories or less. This is a much healthier option than buying a candy bar or box of M&Ms on board the plane."

Other well-liked protein bars include RXBARs (12 grams of protein and all-natural flavors) and EXO Protein Bars, which derive their protein from cricket powder.

Avoid Liquor and Caffeine

Sure, you want to kick back and relax on a plane — and you might want to order a little adult beverage to help. But that's exactly precisely what you should avoid, according to Dawn Jarvis, senior director of nutrition science and educational content for Garden of Life, a manufacturer of organic nutritional supplements.

"The best thing you can do to stay healthy on a plane is to avoid all drinks except for water," she said. "It is a well-known fact that flying tends to dehydrate the body. So avoiding alcoholic drinks [that] dehydrate the body and brain is important."

Dehydration can cause headaches and leave you feeling hung over, so it's extremely important that you drink water during your flight. And avoid drinks that are high in sugar and caffeine, as they act as diuretics.

Carry Tea Bags 

OK, so it's important to stay hydrated on a plane. But plain water isn't the only option. You can get more health benefits by changing up what you drink during the flight and packing your favorite tea bags.

"Tea, like chamomile, can be very calming on a long flight," said New York City-area nutritionist Amy Gorin . "And ginger or peppermint teas can help calm tummy troubles. Typically, the only type of tea the flight attendant is going to offer you is black tea. So, just ask for hot water and brew your own."

Steer Clear of Bloating

Beans, lentils and cruciferous vegetables may be extremely healthy, but on an airplane, they can lead to serious discomfort.

"[They] produce gas, and [are] bound to make you incredibly uncomfortable on your flight," said Dr. Mehmet Oz, a heart surgeon and host of "The Dr. Oz Show."

"Your gut expands like the bag of potato chips at high altitude. This is the only time you will hear me tell you not to eat cruciferous vegetables, which are otherwise incredibly good for you."

Bring Fruits With Skins

One of the biggest mistakes people make when flying is loading up on packaged foods that are either naturally salted or salty from preservatives. But not everyone has the chance to chop up veggies and pack crudités in a Ziplock bag — so make it easy on yourself.

"Always go for fruits with skin," Lisa Hayim of The Well Necessities, a nutrition website, told TPG . "Oranges are one of my favorite foods to travel with because they are hydrating, full of vitamin C, and come with [their] own 'packaging' to keep from getting dirty while traveling."

Tangerines, apples and bananas are cheap and easy to carry in a personal bag, and can also help regulate digestion during your travels. Just be sure to eat any fresh fruits and vegetables before passing through customs .

Choose Menu Items With Protein

You may have every intention of packing a healthy snack to bring on the plane, but even the best intentions can fall apart during a hectic travel day. While you might not see your ideal meal options at 35,000 feet, Bodybuilding.com team athlete Courtney Gardner suggested following one simple rule.

"If I run out of time pre-flight and can't bring snacks with me, I look for the items on the airline menu that [have] the highest amount of clean protein," she said. "Sometimes that's a chicken salad or a protein pack. Whatever I choose, it's usually enough to hold me over until I can get a nutritious meal."

Meal options will vary from airline to airline, but there's likely a healthy protein choice such as eggs, yogurt, chicken breast or hummus. These ingredients might be available in wraps, sandwiches or salads, but they'll always be healthier than a bag of chips or cookies.

Request Tonic and Lemon

Ever feel like your body is especially achy after a flight? Hawaiian Airlines flight attendant Heather Sanchez has a special fix.

"It's amazing how quickly tonic water can help alleviate muscle cramping," she said. "We generally have tonic water available in our beverage carts, plus lemon and lime wedges. Those are a great source of vitamin C and will help alkalize the body as well. Traveling can be taxing, and some extra vitamin C will certainly help bolster the immune system."

Get a Magnesium and Coconut Boost

This might sound like a strange combo to travel with, but Sue Glasscock, the co-founder of The Ranch Malibu — a luxury fitness retreat — swears by magnesium and coconut flakes to help her stay healthy on the go.

"Take powdered magnesium to add to your water bottle," she said. "This will help calm your nervous system, promote a more restful sleep and helps increase hydration."

"Plus, if you add coconut flakes to a trail mix or another snack, this will provide extra hydration, which is imperative for the dry atmosphere of planes. Your skin and body will thank you."

Skip Salty Foods

While you might be focusing on drinking lots of water, you could be sabotaging yourself by consuming too much salt.

"Avoid all salty food," said Hawaiian Airlines flight attendant Mapu Faulkner. "Instead, eat steamed veggies [and] fresh fruit. My absolute favorites are steamed Okinawan sweet potato and taro. They both have high antioxidant levels and tons of fiber."

Sanchez added, "As much as possible I try to avoid anything that will add to the dehydration. Bloody Mary's are a double whammy because of the alcohol and salt content. Although sometimes tempting, salty snacks such as pretzels and crackers are not helping the situation either. I try to opt for the most hydrating types of food and drinks while traveling in general."

Dawn and Scott also recommend avoiding the nut mixes at the airport. "The nut mixes at the airport can be packed with sodium," they said. "Instead, we like to make our own trail mix in pre-portioned bags with [a third of a cup of] unsalted almonds, unsweetened coconut shavings and cinnamon. Healthy fats like nuts are also great to keep you fuller longer."

Make a Mini Meal

You'll hear a lot of advice about packing your own snacks for flights. But if a snack or two just won't cut it, you can in fact bring an entire, healthy meal with you on the airplane.

"Put oatmeal plus your favorite toppings in a plastic bag (this also works with instant miso or onion soup) and ask for hot water and an empty cup to combine for a healthy snack," said Sanchez. "And bring a small cooler of veggies and hummus. It's a perfect meal."

Take a Fast Day

If you're not eager about eating what's available on board, why not just skip the airplane food altogether? That's what certified health coach and author of the forthcoming book "Clean Enough" Katzie Guy-Hamilton said. (She's also the the food and beverage director of Equinox Fitness .)

"I usually schedule myself to eat around an hour before getting on a flight and then fast while in the air," she said.

"Fasting is a gift to your digestive system when traveling and helps you avoid airport food pitfalls. If you begin your fast before getting to the airport, always have a nourishing and simple meal that has protein, fat and fiber."

Studies have revealed a number of benefits to intermittent fasting including weight loss and boosting the body's resistance to stress. So instead of fretting over Biscoff cookies and Terra blue potato chips, use your short (or long-haul) flight to reset your digestive system.

Ask About Refrigeration

"If the flight is long and will take up the duration of more than one meal, consider calling the airline in advance and see if they will have room in one of the refrigerators where you can stash your own food," suggested Dr. Oz. "This will allow you a little more freedom to bring healthy options that [would] otherwise spoil if left in your carry-on bag."

Pack a Reusable Water Bottle

The experts have made it pretty clear that staying hydrated may be the single most important element to staying healthy while flying.

The problem is, it can be tricky to get enough water if you're relying on the flight attendant's beverage cart. That's why Dawn and Scott always bring their own reusable water bottle.

"Flying can dehydrate you and your skin," they said. "So, always pack a reusable water bottle. Fill it after you've gone through security, and sip throughout your flight." This also saves money since you're not buying water at the airport, and is good for the planet, too.

One of our absolute favorite travel water bottles is from Vapur. Their reusable bottles are BPA-free, roll, fold and can be totally flattened when empty. Best of all, they're 90% lighter than your standard reusable water bottle, so you won't even notice the difference in your carry-on.

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What Can I Bring?

Planning ahead and packing properly can facilitate the screening process and ease your travel experience at the airport. Know what you can pack in your carry-on and checked baggage before arriving at the airport by reviewing the lists below. Even if an item is generally permitted, it may be subject to additional screening or not allowed through the checkpoint if it triggers an alarm during the screening process, appears to have been tampered with, or poses other security concerns. Read about civil penalties for prohibited items .

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The final decision rests with the TSA officer on whether an item is allowed through the checkpoint.

Officers may ask you to power up your electronic device, including cell phones. Powerless devices will not be permitted onboard the aircraft. TSA does not read or copy information from your device.

Alcoholic beverages

• Carry On Bags: Yes (Less than or equal to 3.4oz/100 ml allowed)
• Checked Bags: Yes

Check with your airline before bringing any alcohol beverages on board. FAA regulations prohibit travelers from consuming alcohol on board an aircraft unless served by a flight attendant.  Additionally, Flight Attendants are not permitted to serve a passenger who is intoxicated.

Alcoholic beverages with more than 24% but not more than 70% alcohol are limited in checked bags to 5 liters (1.3 gallons) per passenger and must be in unopened retail packaging. Alcoholic beverages with 24% alcohol or less are not subject to limitations in checked bags. 

Mini bottles of alcohol in carry-on must be able to comfortably fit into a single quart-sized bag.

For more information, see FAA regulation: 49 CFR 175.10(a)(4).

Alcoholic beverages over 140 proof

• Carry On Bags: No
• Checked Bags: No

Alcoholic beverages with more than 70% alcohol (over 140 proof), including grain alcohol and 151 proof rum. For more information, see FAA regulation: 49 CFR 175.10(a)(4).

• Carry On Bags: Yes

Baby food is allowed in reasonable quantities in carry-on bags. Remove these items from your carry-on bag to be screened separately from the rest of your belongings. Please see traveling with children for more information.

Baby Formula

• Carry On Bags: Yes (Special Instructions)

Formula, breast milk, toddler drinks, and baby/toddler food (to include puree pouches) in quantities greater than 3.4 ounces or 100 milliliters are allowed in carry-on baggage and do not need to fit within a quart-sized bag. Formula, breast milk, toddler drinks, and baby/toddler food (to include puree pouches) are considered medically necessary liquids. This also applies to breast milk and formula cooling accessories, such as ice packs, freezer packs, and gel packs (regardless of presence of breast milk). Your child or infant does not need to be present or traveling with you to bring breast milk, formula and/or related supplies.

Inform the TSA officer at the beginning of the screening process that you are carrying formula, breast milk, toddler drinks, and baby/toddler food (to include puree pouches) in excess of 3.4 ounces. Remove these items from your carry-on bag to be screened separately from your other belongings. TSA officers may need to test the liquids for explosives or concealed prohibited items.

Although not required, to expedite the screening process, it is recommended that formula and breast milk be transported in clear, translucent bottles and not plastic bags or pouches. Liquids in plastic bags or pouches may not be able to be screened by Bottle Liquid Scanners, and you may be asked to open them (if feasible) for alternate screening such as Explosive Trace Detection and Vapor Analysis for the presence of liquid explosives. Screening will never include placing anything into the medically necessary liquid.

TSA X-ray machines do not adversely affect food or medicines. However, if you do not want the formula, breast milk, toddler drinks, and baby/toddler food (to include puree pouches) to be X-rayed or opened, please inform the TSA officer. Additional steps will be taken to clear the liquid and you or the traveling guardian will undergo additional screening procedures, to include Advanced Imaging Technology screening and additional/enhanced screening of other carry-on property.

Ice packs, freezer packs, frozen gel packs and other accessories required to cool formula, breast milk, toddler drinks, and baby/toddler food (to include puree pouches) – regardless of the presence of breast milk – are also allowed in carry-ons, along with liquid-filled teethers. If these items are partially frozen or slushy, they are subject to the same screening as described above.

Please see  traveling with children  for more information.

Travelers requiring special accommodations or concerned about the security screening process at the airport may request assistance by contacting TSA Cares online at http://www.tsa.gov/contact-center/form/cares or by phone at (855) 787-2227 or federal relay 711.

Bottled Water

Solid food items (not liquids or gels) can be transported in either your carry-on or checked bags. Liquid or gel food items larger than 3.4 oz are not allowed in carry-on bags and should be placed in your checked bags if possible.

TSA officers may instruct travelers to separate items from carry-on bags such as foods, powders, and any materials that can clutter bags and obstruct clear images on the X-ray machine. Travelers are encouraged to organize their carry-on bags and keep them uncluttered to ease the screening process and keep the lines moving.

Breast Milk

Canned foods.

There are some items that are not on the prohibited items list, but because of how they appear on the X-ray, security concerns, or impact of the 3-1-1 rules for liquids, gels and aerosols, they could require additional screening that might result in the item not being allowed through the checkpoint. We suggest that you pack this item in your checked bag, ship it to your destination or leave it at home.

Check with your airline or travel agent to see if firearms are permitted in checked baggage on the airline you are flying. Ask about limitations or fees, if any, that apply.

Any sharp objects in checked baggage should be sheathed or securely wrapped to prevent injury to baggage handlers and Security Officers.

Sharp Objects

Household & tools, sporting & camping, miscellaneous.

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Healthy Airplane Snacks

Published: May 24, 2023 · Modified: Jun 28, 2023 by Marisa Moore ·

Get the best healthy snacks for traveling by air plus non-perishable snacks for road trips and more. This dietitian-approved list of airplane snacks, travel-friendly snack recipes, and tips to pack food for the your next trip is just what you need to keep your healthy eating habits up on the road.

These airplane snacks for adults will keep you help you eat healthier while traveling and keep you full on long days with unpredictable food options. Plus, taking your own snacks on the plane saves money. 

Going by car instead? Check out my ideas for healthy road trip snacks and road trip meals !

Easy Airplane Snacks

Whole fruit. Firm bananas, apples, and oranges are top picks for fruit. But you can also carry along rinsed and dried grapes and blueberries with a little forethought.

Fruit is a good choice for hydration and for an extra dose of vitamin C for the road.

SKIP: Cut melons. Keep cut melons refrigerated and eat within 1-2 hours otherwise.

Nuts. Almonds, pistachios, cashews, walnuts and other nuts are one of my favorite snacks to bring onboard a plane. Don’t wait for the flight attendants to pass them out.

Carry a small bag of your own to squash hunger when it strikes and keep blood sugar levels stable. You can also carry little packets of nut butter to enjoy on an apple or with crackers.

Seeds. Like nuts, seeds provide plenty of satisfying protein and fiber to help keep you feeling full as you go through the day. These are especially helpful if you’re traveling with kids or others who have a nut allergy. Try pumpkin seeds or sunflower seeds to start.

Dried fruit. Raisins and dried cranberries are common but you can also pack dried cherries, blueberries, mango, apricots and more for an energizing sweet snack.

Dried fruit tends to be high in fiber and iron. It’s a good addition to snack mixes, topper for oatmeal or on its own.

Dried vegetables. Freeze dried peas and beans, okra, carrots and other vegetables are a good option for a crunchy snack and boost of fiber.

Most “veggie” crisps and chips are not the same. Many are simply made with potato or rice flour and very little of the vegetables they claim to contain. 

TIP: Look for the vegetable to be listed as the first ingredient. Bonus points if it’s the main ingredient with only salt, other seasonings or oil listed after it. 

Puffed Beans and Peas. Look for chickpeas, lupini beans, fava beans and lentils. Many will be simply salted and others will be heavily seasoned with flavors ranging from barbeque and buffalo to garlic and herb.

Find these: Check the snack or gourmet foods aisle and end caps for baked peas, beans and lentils.

Trail mix . Pick up a bag of your favorite trail mix at the store or make your own. Include a combination of nuts, seeds and dried fruits, dried vegetables for a nourishing and delicious snack mix that can go from planes to a hiking trail.

Water. Yes. You can buy water in the airport but it’s expensive and a waste of plastic. Consider instead bringing a reusable water bottle to fill once you get through security and to use throughout your trip. 

TSA-Friendly, Healthy Snacks

Peanut butter is classified as a liquid according to the TSA. 

You can’t carry on a jar of peanut butter but you can carry peanut or almond butter squeeze packs . Those are usually just over 1 ounce – well under the 3.4 ounces of peanut butter the TSA allows in carry-on bags.

If you need a jar of peanut butter, put it in your checked bag – preferably with plenty of coverage to avoid any spills.

Yogurt is also considered a liquid. I found this out the hungry way a long time ago as I thought I’d eat my 5 ounce container of Greek yogurt at the gate. No. They took it. 

Other tricky foods limited to 3.4 ounces for carry-on include hummus and other creamy dips or spreads, salsa, jam and jellies.  

Check the full list of foods the TSA allows in carry-on and checked luggage before heading to the airport next time.

As you can see, there are plenty of options to take with you including the snacks I shared above and these travel-friendly recipes below.

Travel-Friendly Snack Recipes

If you have time to prep a few snacks, try these travel-friendly recipes.

Vegan Berry Oat Bars

These bars are one of the most popular recipes here and for good reason. They are made with oats, ground flaxseed, jam and just enough sugar for an easy snack bar that is mostly handoff to make. You can easily cool, slice and carry these for breakfast or a snack throughout your travel day.

Double Almond Baked Oatmeal Cups

These oat cups are perfect for an easy breakfast on the go. They freeze well and are perfect for a filling, slightly sweet snack on the way to the airport or on the plane. 

Prune Oatmeal Cookies Travel can be tough on the digestive system. These cookies might help. These cookies are held together with prunes which add natural sweetness plus sorbitol and phytonutrients which help support gut health.

Prunes can be a natural laxative too. So you might wait to eat these when you get to your destination!

Savory snacks can make you feel like you’re eating a meal. These are some good picks for travel.

Crunchy Air Fryer Chickpeas Seasoned however you’d like, crispy chickpeas are a high protein and fiber rich snack that eats more like a meal. To keep them fresh and uncrushed longer, consider packing in a small glass jar if that doesn’t add too much weight to your bag.

Herbed Cheese Cookies These cookies can be made up to 3 days ahead, packed and enjoyed throughout your travel day or the day after.

Want more of a meal than a snack? This Mediterranean pasta salad , smashed chickpea salad or quinoa salad with apple cider vinaigrette are all great options to carry on the plane.

How to pack snacks for the plane

Prevent spills and keep your meals and snacks from being crushed in your bag with the right gear. These sustainable options can help make plane snacks perfectly portable for years to come.

This section may contain affiliate links.

Get a variety of reusable snack bags – either silicone reusable storage bags or the more affordable reusable cloth snack bags and pouches . 

You can also protect and carry a sandwich or snack bars in reusable beeswax food wrappers .

A reusable water bottle takes up a little room in your carry-on. But it’s a great way to stay hydrated especially on travel day. Most airports have filtered water stations available.

Instead of spending $4 on a bottle of water or waiting a couple of hours or more for a half cup of water from the snack cart on the plane, consider taking your own bottle. Fill it up once you’re through security. Then use it to get water upon arrival in the hotel fitness center.

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The Best Foods to Pack for the Plane

By Sheela Prakash

The media may try to convince you otherwise , but come on. You know better. Airport food is overpriced and overprocessed. And the food they serve on the plane ? Please.

But a traveler's gotta eat, right? So instead of wasting your money or trying to swallow the in-flight meal, plan ahead and pack your own sustenance. The trick to doing this is to pack foods that are safe to eat at room temp, and are, um, subtle enough to eat in crowded situations (sorry, egg salad—you're staying home).

Salty Snacks

These days, even sub-par peanuts are no guarantee on your flight. So what are you going to munch on when you're deep into your second or third movie? Pack your own popcorn or spiced nuts to keep the in-flight entertainment munchies at bay.

Hearty Sandwiches

A big sandwich is the ultimate answer to flight-friendly eats—it's easy to pack and fills you up. The key is to choose fillings that keep well for a handful of hours without refrigeration: cheese, cured meats (think prosciutto), hummus, grilled vegetables, and greens. To prevent soggy bread, stay away from juicy fillings like sliced tomatoes and choose a thick bread like ciabatta, focaccia, or a baguette.

When picking a pasta to pack for a plane, use this rule of thumb: If you'd eat it at a cookout, you can eat it in the air. That means leaving the linguini Bolognese at home and opting for more pasta salad-esqe pastas instead. Dressed in olive oil and tossed with vegetables and cheese, pastas hold up well and are great at room temperature. But leave the fork at home—TSA won't allow it through security. Pick up a plastic fork at one of the post-security terminal concessions instead.

Grain or Lentil Salads

Grains like rice, farro , and barley maintain their bite hours after they've been tossed in a vinaigrette, making them perfect for travel. Lentils are an equally great choice and have the added benefit of containing a high level of both protein and fiber to keep you full and satisfied for the duration of the flight.

And Don't Forget a Few Sweets

Pack up your favorite chocolate chip cookies or brownies and reward yourself for successfully avoiding the unappetizing in-flight meal.

The Complete Guide to Bringing Food on a Plane

Melanie Wynne

August 8, 2023

Remember the carefree days of receiving free food and drinks on an airplane? <wistful sigh> Yeah, those are all but over—especially if you’re flying a budget carrier. And since the threat of Covid-19 first emerged, most airlines have even reduced their for-purchase offerings, prompting more travelers to tuck store-bought sustenance in their carry-on bags. But while you might think your snacks pose no security risk, if a TSA officer disagrees, those munchies won’t make it past the checkpoint. 

Some airlines have begun to bring food and beverage service back to their aisles, but it can still be a challenge to know who’s serving what—so the home-packed snack is still a safe bet for now. However, to avoid confusion (not to mention hunger and thirst) about what’s on the no-fly menu, read on to get the full scoop. 

TSA Food Rules for 2022 - Updated 

You can bring just about any snack on your flight, but if any part of the snack is a liquid, paste, or gel, that particular part is subject to the 3-1-1 rule : 

• 3 (all liquids, pastes, or gels must be in 3.4-ounce or less containers) 
• 1 (all your liquid bottles must fit in one quart sized bag) 
• 1 (one bag per person)

The upshot: liquid/liquid-ish things you bring on a plane must be 3.4 ounces or less. 

This includes hummus, cream cheese, and other spreadable dips; nut butters; honey and maple syrup; ice cream; jams and jellies; oils and vinegars; salad dressings, salsas, and sauces; soups; and yogurt. 

Note that if said liquid-ish things are already on a sandwich or salad that’s safely packaged/contained in your carry-on, you’ll be fine. Otherwise, if you can spill, spread, spray, pump, or pour it and it’s larger than 3.4 ounces, then it should go in a checked bag—or TSA will throw it away.

What kind of TSA-approved food can I bring on a plane? 

You can bring just about any ​​solid, packaged food on a plane, as long as it fits comfortably in your carry-on. This includes bread, cooked meat, hard-boiled eggs, candy, cereal, cookies, crackers, chips, dried fruit, and nuts, as well as sandwiches, wraps, pizza, pasta, and salads. (Just remember the 3-1-1 rule for separately packaged dressings, sauces, etc.) Fresh fruit and veggies are generally okay, too, but continue below for a few exceptions. 

Special TSA rules for baby food, breastmilk, and baby formula

Formula, breast milk, and juice for your kiddos are allowed through security, as long as they’re in “reasonable quantities” (per the TSA’s vague description) and you take them out of your carry-on bag so they can be separately screened. A TSA officer may ask you to run these items through the X-ray, open their containers, and/or pour out a little liquid for their inspection; you don’t have to consent to these requests, but if not, you may have to undergo a pat-down, inspection of your carry-on bag, etc.—whatever that TSA officer decides.  

Wondering if you need to have a child with you in order to bring breast milk through security or onto your flight? Well, you don’t. Have breast milk, will travel. 

Special TSA rules for fruits and vegetables

If you’re flying from Hawaii, Puerto Rico, or the U.S. Virgin Islands to the U.S. mainland, you can’t take fresh fruits and vegetables with you in either your carry-on or checked bags, due to the risk of spreading invasive plant pests. Otherwise, you can take fresh fruits and vegetables with you in any piece of luggage you please. 

Some of the most unusual food items allowed on a plane

Bet you didn’t think you could bring a live lobster on a plane, am I right? Well, you’d be wrong: a live lobster is allowed through airport security as long as it’s packed in a clear, plastic, spill proof container, making it easy for a TSA officer to give it a look-see. In case your particular airline feels differently about you traveling with your lobster, ask them to share their thoughts before you show up at the airport with said lobster. 

Bringing your own alcohol on a plane

In your carry-on, you can bring mini bottles of alcohol if they don’t exceed 70% alcohol (140 proof) and fit comfortably into a single, clear, quart-sized bag. You may not, however, drink this alcohol onboard your flight. 

In your checked bags, you can pack alcoholic beverages as long as they’re in their unopened retail packaging. You’re limited to 5 liters (1.3 gallons) if your booze is between 24%-70% alcohol (48-140 proof). If your hooch is less than 24% alcohol (up to 46 proof), you can pack as much as your airline’s checked baggage weight allows—generally 50 pounds for domestic flights, and sometimes up to 70 pounds for international flights. 

Which foods are prohibited by the TSA?

No foods are technically prohibited by the TSA, just amounts of food. Ensure that the amounts of liquid/liquid-ish things you bring through security are 3.4 ounces or less and safely packaged, and you should be just fine. 

Frozen ice packs

Ice packs, freezer packs, frozen gel packs and other cooling accessories are allowed in carry-on as long as they’re frozen at the time you go through security. If TSA finds they’re partially melted and/or have any liquid at the bottom of their container, they won’t be permitted.

What foods should I not eat on a plane? 

“Should” is a word fraught with controversy, but which generally points to common decency. Commonly indecent on a plane? Anything that reeks, stinks, or smells so strongly that it would cause even your direct seatmate to hold their nose. Just say no to tuna or egg salad, moldy cheeses like Limburger, fish sauce as a condiment, copious amounts of garlic, curried anything, or fried fast food (looking at you, McDonald’s). Also skip things that can easily explode under cabin pressure or simply spill on you or your seatmates, like yogurt, hot soup, or shelled nuts.   

Checking food you can’t bring on board

If you get stopped going through security with food/drink items/sizes that TSA deems unacceptable, you have two choices: 1) surrender the item to be thrown away, or 2) step out of the security line, re-pack the unapproved item(s), and return to your airline’s ticketing desk to check that piece of luggage. Yes, you’ll have to adhere to your airline’s checked baggage weight limits, and yes, you’ll have to go through security again.

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Frequently asked questions about bringing food on a plane.

Freelance Writer

Published August 8, 2023

Last updated December 21, 2023

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33 Easy Travel Snacks for your Airplane Carry-On Bag

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When I travel, the foodie in me always has to bring snacks for the trip. I always plan for easy travel snacks for a few reasons. For starters I’m not always sure what terminal I’ll be in at the airport so the food choices might get dicey once I get past security. Next, depending on the airline I’m flying there might not be great options once I board the plane (we’ve all been there). Lastly, I like to be prepared when I’m traveling even when I arrive at my final destination to have quick portable fuel sources on hand for when *hangry* hits in the form of easy travel snacks.

In this blog post I’ve compiled all of my favorite easy travel snacks into one ultimate packing list for your carry-on bag and I’ll walk you through my process for what to consider when selecting the best snacks to bring on a plane.

How to Pack Easy Travel Snacks for your Carry-On Bag

Depending on the length of my trip I usually bring a variety of snacks intended to carry-on a plane. I consider these easy to pack snacks, snacks that travel well, and also snacks that fall into the healthy(ish) convenience food category following these guidelines: 

• Food I can’t find at my final travel destination

Drink Mixers

• Airport Snacks (snacks to bring on a plane and at the airport terminal)
• Emergency snacks (for when I’m super hungry)
• Perishables
• Non-Perishables
• Sweet Treats/Comfort Items

These categories might look a little different for you but it helps to determine what you might need at least a week before your trip so that you have time to shop around. This will also help to keep your trip planning a little less stressful so that you can spend your time concentrating on the last minute things you need to do before you go out of town.

To verify what easy travel snacks you can and cannot carry on flights check out TSA’s security guidelines and the rules of each country for International flights. Keep in mind that TSA considers foods like yogurts and cooked oatmeal as “gels” and they will be confiscated at security (I learned this the hard way). For any other liquids review the guidelines but generally speaking most liquids and gels are allowed if they are less than 3.4oz/100 ml.

How to Transport your Easy Travel Snacks

My last consideration for packing easy travel snacks are the containers the food will travel in. For the most part I lean towards things that are easy to dispose of like foil, wax paper, plastic baggies, and repurposed takeout containers. However, in consideration of the environment I often try to lean to more sustainable options if I can, such as: silicon bags, collapsible cups, collapsible bowls, insulated containers, and beeswax paper. 

The con to these items is you will have to carry them in your luggage throughout your trip. But the pro of these items is being environmentally responsible, having a vessel you can reuse throughout your trip for something else, and some of these containers can keep your snacks from getting crushed, hot, or cold (triple bonus). 

I like Stasher Bags and Zip Top Bags for a reusable bag option. Both of these brands are super durable, always hold up really well for traveling, and are great to repurpose for other easy travel snacks on a trip. 

Silicone Bags

Stasher Bags

These are great reusable bags for packing your travel snacks on the go.

Zip Top Bags

We love these bags for items that can’t lay flat! The structure of the bag makes it easy to carry your snacks and keep them from being crushed in your carry-on luggage.

Collapsible bowls have also been one of my favorites for eating things like oatmeal on the go and pre-made meals I might travel with (in an effort to clean out my fridge before I head out of town). I also like these collapsible cups from Stojo to make drinks portable and they don’t take up much room. If you have space for something bigger I like using the Snack Swell thermos containers for some travel foods on my trips since its a small insulated container to keep food hot or cold.

Bowls and Cups

Stojo Collapsible Bowl

We are loving the STOJO Collapsible Bowl. This holds 36oz and is a reusable silicone bowl for hot and cold food which makes it perfect for travel, meal prep, to-go Lunch, camping, and hiking. This is also microwave & dishwasher safe.

S’well S’nack Food Container

We love the S’well S’nack Stainless Steel Food Container. It’s 24 ounces and great for holding food you are traveling with that you want to keep hot or cold. This will keep your food for 8 Hours Hot for 6 Hours Cold.

This is a smaller version of the bigger S’nack by S’well Food Container. Its 10oz and has Double-Layered Insulated walls to keep food and drinks cold for 10 hours and hot for 4 hours!

Stojo Collapsible Travel Cup

This collapsible travel cup comes with a straw and holds 16oz of liquid. Its reusable and pocket size for hot and cold drinks making it perfect for travel, camping, and hiking. Like the other Stojo products its microwave and dishwasher safe.

If you are traveling with any items that must stay at a colder temperature these PackIt Freezable pouches are a great option to transport your food. The PackIt Freezable pouch has groundbreaking cooling technology that includes freezable gel that is permanently built into the bag so that you don’t need to deal with separate ice packs.

To start collapse the bag flat and freeze in the freezer overnight until you are ready to use it. You can add any of the easy travel snacks that are perishable items in this post to store in this bag. You can also keep this item throughout your trip for other easy to pack snacks.

PackIt Freezable Pouch

This is our favorite travel product for traveling with items that are perishable and need to remain cold like yogurt and cheese. Simply pop the pouch in the freezer the night before your trip and it will keep your perishable snacks at the correct temperature for a few hours. This collapsible and folds up and comes in many colors!

My last favorite sustainable travel item is reusable wax paper. I like using the Bee’s Wrap brand. It takes a bit to get used to if you normally use regular wax paper. If you have a few baked goods, sandwiches etc. to carry while traveling it comes in handy to reuse a few times and store it completely flat in your carry on bag.

Bee’s Wrap

This Bee’s Wrap is an assorted 3 Pack great sustainable option. It’s plastic and silicone free reusable beeswax in 3 sizes great for traveling with sandwhiches.

Freezable Pouch

Freezable pouch

Order of Operations For Your Easy Travel Snacks

If you are planning to take some snacks to the airport for future travel plans my suggested cheat sheet of how to go about eating your easy travel snacks includes a simple order of consumption:

• Eat your perishable items first (for obvious reasons)
• Pack napkins and/or wet wipes (these are not always available as you are on the go)
• If you are bringing whole fruit wash these items before you get to the airport and use your napkin or paper towel as the vessel to carry the item (it also doubles as a napkin as you eat your fruit)
• Pack some travel utensils (for any snacks that require some deep diving or for complete meals)

Travel utensil set

Portable utensil set

Bamboo utensil set

My favorite snacks to bring on a plane.

Below is an easy travel snack list I’ve compiled of my favorite airport (and TSA) friendly snacks. I’ve grouped the items into perishable vs. non-perishable categories since I often will travel with a few perishable items that I strategize to eat first and then work my way through the rest of my snack stash either on the trip or eat other items during a longer flight to tide me over until I reach my destination. 

Perishable Easy Travel Snacks

For perishable easy travel snacks I always tend to pack food that can last a while at room temperature. Regardless of the length of your flight you’ll want items that won’t go bad in case it takes a while to get through security or to the airport (we’ve all been there!). Or even worse if your flight is delayed (done that!). On my list I usually include:

Cured Meats and Deli Meats

This includes salami, pastrami, pepperoni, ham, and turkey. These are great options because they can travel well at room temperature for short periods of time.

I think everyone loves cheese (even us lactose intolerant folks) and it travels well for short periods of time at room temperature. Some of my favorite cheese options are the Babybel Gouda Semisoft Cheeses. I like these because they have their own carrying case with the wax they are packaged in which qualifies the product as easy travel snack in my book.

My next favorite is Trader Joe’s Tapas cheese (it’s amazing! Grab it if you have a TJs near you). This includes several slices of three types of cheese including: Iberico, Cabra Al Vino (a.k.a. “ Drunken Goat “), and Manchengo. I really enjoy how the flavors in this set are so different and it feels very fancy while you are enjoying them.

Boiled Eggs

Boiled eggs are one of the best snacks for traveling. I typically boil eggs once a week so I’ll grab 2-4 for a flight or whatever is left over in my fridge for the week (this is also a good way to clean out your fridge before you head out of town). You can also purchase eggs that are already boiled from almost any local grocery store for an easy travel snack on an airplane.

Another fun option for hard boiled eggs is from a brand called Perfectly Peckish which sells hard boiled eggs in packs with a fun crunchy dip. Their selection includes:

• PECKISH Snackable Eggs & EVERYTHING Dip
• PECKISH Snackable Eggs & FRIED RICE Dip
• PECKISH Snackable Eggs & RANCHEROS Dip
• PECKISH Snackable Eggs & SALT & PEPITAS Dip
• PECKISH Snackable Eggs & RANCH Dip

Check out their store locator to find a store that sells these near you .

Crackers and/or Bread

I personally can’t have cheese and cured/deli meat without crackers or bread! These are easy to transport and can be stored at various temperatures which make them a great addition to your carry-on bag for an easy snack pairing (and crunch)!

I love fruit for an easy snack that travels well. The fruit that travels the best are apples, bananas, oranges, kiwi, and grapes. I like these fruits because they have their own “skin” which can serve as its own carrying case so that they don’t get squashed (thanks mother nature!).

For oranges you can even pre-slice these and add them to a travel container or baggie to eat right out of the peel (or peel them later). And for kiwi I like slicing these in half and using a spoon to scoop out the insides for easy eating. If you have never tried Golden Kiwi its a real treat (they taste like a cross between a mango and a strawberry)!

Putting It Together

Combining these items also creates a nice balance for traveling to ensure you have enough protein, fat, and carbohydrates for fuel while on the go. You can also pair the meats, cheese, and crackers or bread and make a makeshift sandwich in a pinch (great easy travel snack idea!). You can also grab some pre-made snack boxes for a perishable option to take through security.

Non-Perishable Travel Snacks

My favorite non-perishable easy travel snack list is a bit longer. I group these by foods I might eat on the plane or at my final destination as I get hungry or peckish.

I eat oatmeal almost daily when I’m home for breakfast so it’s an item I always travel with especially internationally since it’s not something that all countries will provide for breakfast. It’s also a really nice snack on a plane since you just need water to make it. You can use one of the collapsible bowls or cups I mentioned above as the vessel to make these in or any disposable cup at the airport. I typically use the McCann Irish Oatmeal brand because it’s very hearty as a travel snack or the Unsweetened Individual Oatmeal packets from Trader Joe’s .

Bringing nuts on a flight can be controversial so be sure to read your airline’s individual rules regarding what is allowed. I like going for the individually portioned nuts that are completely sealed in case I can’t eat them on a particular flight due to restrictions or nut allergies. If that’s the case I can always have them as a snack at my final destination.

My favorite nut options for an easy travel snack include: 

• Macadamia Nuts
• Trail Mix (for something different)

Crunchy Snacks

Personally I’m a big fan of crunchy snacks in general but definitely when I travel. I think it’s nice to have a variety of items on hand. For this category I pack:

I usually air pop popcorn and bring it in my reusable silicon bag for trips. Did you know that you can air pop popcorn in a brown paper bag in the microwave? I also like these individually wrapped White Cheddar Popcorn bags from Smartfood .

Peanut Butter Crackers

I also like bringing Peanut Butter Crackers as easy travel snacks for my final destination. These have saved me many times while traveling to have something to tide me over until my next meal.

There’s something nostalgic about Chex Mix that just makes it a travel staple! I use to have these all the time as a kid on trips. I usually will grab the individual baggies for my carry-on bag.

I also always grab Cheez-Its for a fun crunchy cheesy snack.

Moon Cheese

These are a newer to me product. I saw them once at Starbucks and then purchased them last year from Target and I’m a fan! These are little cheese balls that come in different flavors. If you like cheese and something with a crunch you’ll like these little cheese balls as a snack.

Anytime I think of pretzels I think of that Seinfeld episode “these pretzels are making me thirsty” but they still make for a great easy travel snack!

Veggie Straws

Veggie straws are the perfect easy travel snack to take on the go! They are both crunchy and salty which you is always needed on the road.

Marinated Vegetables

This might be an odder pick but eating vegetables on the go is hard so I love this option. POSHI Vegetable Snacks offers a marinated steamed portable snack option. If you like pickled vegetables you will like these! Plus you can add a little fiber to you day while in transit.

Snack Olives

If you’ve never had olives while on an airplane you are missing out! Something about eating olives at 42,000 feet cruising in the air is a totally different experience. I like buying these Olives to Go from the grocery store and Trader Joe’s also sells individually packed Olive packs which are so yummy. I was inspired to add Olives to my easy travel snack list after having the Mediterranean Travel Snack box on a United Flight which has a great mix of olives, bruschetta, hummus, and chocolate almonds as a great snack mix.

Dried Fruit

Dried fruit is a really fun easy travel snack! My favorite picks are dried apples and mangoes. They make such a sweet treat and they are also crunchy (or chewy).

When traveling with dips always choose brands that are shelf stable so that they can fall into the perishable category. If you go this route you should plan to consume the entire package in your trip since they will need to be refrigerated once opened.

Something Sweet

Honey stinger organic waffles.

Honey Stinger Organic Waffles are sweet yummy waffles that double as a healthy(ish) treat. These pack really easily in your carry-on or a day pack on your trip and make them one the best snacks for traveling.

Brownies & Cookies

Brownies and Cookies fall into a comfort item category for me. It’s nice to always have a sweet treat on hand but also something you are familiar with. I like the Nature’s Bakery brand Brownies and old faithful Nabisco Cookies like Oreos.

Fruit Snacks

Pink panda/snack owl.

I recently discovered a new brand called Pink Panda which offers high fiber fruit snacks. Why high fiber fruit snacks? Because fiber is such a hard micro nutrient to consume when you are traveling and I like that these snacks trade the sugar for fiber when it comes to carbohydrates in the snack. These come in two varieties: Astro Blasters and Treasure Chews. I’ve had both and think they taste yummy (you’d really never know there is no sugar in these)! And it’s only 90 calories for the entire bag.

If you are interested in trying out this new brand use our code “BREADANDBUTTERPANDA10” for 10% off if you order directly on their website . Pink Panda fruit snacks are also available on Amazon below.

Smart Sweets

I’ve been eating SmartSweets for years! They are similar to the Pink Panda brand but I’m not really sure which I like more. These are also high fiber fruit snacks and I really enjoy them for traveling. My favorites to date have been the Sour Blast Buddies and the Peach Rings.

Other Fruit Snacks

As you can tell I really love fruit snacks! My other favorites for travel and just as a general comfort item are Gushers and Fruit by the Foot. I also really like fruit leather and the “That’s It” brand is a great option for something healthy(ish) when it comes to fruit snacking.

Honey Stinger Energy Chews

Honey Stinger Energy Chews is an organic candy that’s great to chew and eat before, during, or after activity (especially when flying if your ears ring at high altitudes). It has multiple carbohydrate sources including glucose, fructose, maltose, sucrose.

I discovered this candy while on vacation in Hawaii. I think the best way to describe these are somewhere between candy and a gummy since they are chewy. I like Mango as my favorite flavor. Amazon offers a variety box if you want to check these out.

Protein Snacks

Protein is always hard for me to get in even when I’m not traveling so I always like to bring some protein snacks with me just in case. These are really great to cure hangry when you need some  stabilizing energy.

Pepperoni Sticks

These are new to me but I started eating Pepperoni sticks last year as a quick snack when I was out doing errands. That makes them perfect for an easy travel snack! The two brands I’ve liked so far are Vermont and Applegate Naturals. To me the flavors of these taste the most neutral for dried meat and come in a casing so it’s easy to eat and move on to the next thing.

Protein Bars

Protein Bars can sometimes leave an aftertaste in my opinion so there are not too many tasty ones that have a balanced calorie to protein ratio. My favorite pick so far as been Barebells Protein Bars which come in a variety of flavors and have 20 grams of protein per bar. I’ve been able to find these on Amazon and at Trader Joe’s so far. If you don’t typically like protein bars give these a try for something a bit different.

Protein Powders

I like to travel with protein powders that are individually wrapped since protein is often difficult to fit in when on the go. Most protein powder servings will have at least 18 grams of protein which is a great boost to hold you over until your next meal.

You can mix your protein powder in with some bottled water at the airport. As a great hack you can also find a bistro, Starbucks, or Dunkin Donuts in the airport and request a milk of your choice in a bigger cup to add your protein powder for an easy travel snack.

Collagen Peptides

I’m also a big fan of collagen peptides! Collagen is not a complete protein but it works well in a pinch to supplement other sources of protein for the day. It’s not completely tasteless but the flavor isn’t too strong. I prefer to dissolve these packets in water or hot coffee while traveling. They come in individual sticks which make them easy to transport. Collagen is also really great for nail and hair growth and has really helped my joints.

Granola and Fruit Bars

Something about granola bars are so nostalgic to me and I love to bring them as an easy travel snack. They travel really well on planes and are also great for in your day bag at your final destination.

I like the Nature Valley, Made Good, and Nature Bakery brands.

Peanut Butter

Again, a controversial pick for travel since usually peanuts are not allowed on all flights but I must have peanut butter with me as a basic comfort food while traveling! If I can’t have these on the plane I just eat them at my final destination. I like the JIF To Go Natural Peanut Butter cups that come individually packaged and will eat them as is, or with something I buy at the airport for some extra fat and protein. My second pick is the Justin’s Honey Peanut Butter brand which comes in a packet making it one of the best snacks for traveling.

Dehydration is real when you travel! I have two easy solutions to stay hydrated when you are on the go. These are not exactly an easy travel snack but they will come in handy while on the go.

I recently started using GoHydrate this spring as a way to stop my leg muscles from cramping and get my water levels up. GoHydrate is a water enhancer which makes it a great option if you are not particularly a fan of drinking water. I started thinking that this would also be excellent for travel due to the individual packets which make them great for on-the-go. GoHydrate provides almost instant hydration by delivering 5 electrolytes immediately to your body. Those electrolytes are: calcium, sodium, magnesium, phosphorous, and potassium.

This water enhancer also provides 40%+ of the recommended daily Vitamin D dose that most of of are deficient in due to sitting inside so often. To use GoHydrate just pour the pre-packaged stick into 20-24oz of water and drink. If you’d like to order GoHydrate I suggest ordering their mixed 10 stick sample box or their 30 stick sample box to see which flavor you like before stocking up on their 30 box sets of one flavor. My favorite flavors so far have been Lemon Citrus , Kiwi Strawberry , and Fruit Punch if you need a flavor recommendation.

True Honey Tea

We found this brand True Honey Tea at a farmers market last year and its been our favorite tea! Based in Virginia these are tea bags that have honey granules already in the tea. We really like the Earl Gray (add some half and half to make a London Fog) and also the Peppermint tea for a really great non perishable travel snack.

My next favorite drink mixer to travel with is from Cusa Tea . This brand was recommended to me by a friend who uses them while hiking. The best part is you don’t have to walk around with a wet tea bag once you prepare your tea. The flavors Cusa Teas has are unreal. I started with their Iced or Hot Variety Pack and the flavors are so delicious, truly premium tea with no sugar or artificial ingredients. I’ve tried this both in iced and hot tea and they work great. You can use these just by ordering hot water while on at the airport, on the plane, or at your final travel destination. 

If iced tea is more your style I’ve used them in even room temperature water (though cold water is better) and they dissolve no problem with no grainy stuff at the bottom. They are not sweetened so if you like sweet tea I suggest adding a sugar packet or something like Truvia to lightly sweeten the drink. My favorite flavors so far have been Blueberry Chrysanthemum and Hibiscus Rose . I recommend starting with the variety pack so that you can figure out which flavor you like before committing to an entire pack.

I typically buy a large water bottle once I get through security to keep with me in the airport and on the plane. If you don’t like buying water I suggest traveling with a stainless steel water bottle that you can fill up at the airport and throughout your trip. Our favorite travel options include Swell , Iron Flask, Yeti, and Stanley water bottles as great options that close.

Travel Water Bottles

S’well Stainless Steel Traveler

This S’well Stainless Steel Traveler is 20 Fl Oz and is Triple-Layered Vacuum-Insulated to keep Coffee, Tea and Drinks Cold for 36 Hours and Hot for 15 Hours.

Stanley IceFlow Tumbler

Stanley IceFlow Stainless Steel Tumbler with Straw is a Vacuum Insulated Water Bottle for Travel, the Office or a road trip. Its a reusable cup with a straw Leakproof Flip. The Stanley IceFlow will keep your drink cold for 12 Hours or Iced for 2 Days. This comes in various colors!

YETI Rambler Bottle

The YETI Rambler Water Bottle holds 26 oz of liquid and is vacuum insulated with a Chug Cap.

Which Easy Travel Snacks Are Your Favorites?

What easy travel snacks do you like to bring on your trips ? Did I miss any easy to pack snacks that you would recommend? Keep these travel snacks in mind for your next trip to beat hangry.

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This post is perfect timing! We’re taking the family to Disney World in two weeks and I have “travel snacks” on my to-do list! I love the high fiber gummy options, my little one struggles while we travel, so these will be perfect! Oh, and I have both the Emerald Nut Packs and the Nature’s Bakery bars as my car snacks, they are perfect, so I never have to hit the drive-thru!

Disney World sounds so fun! Yes, any sort of extra fiber on a trip makes things so much easier for all of us. And in candy form even better. I hope you get to try them 🙂 -Monica

I often bring a small container (2-3 TBSP to 3.3 oz) of reconstituted PBfit (or other powdered peanut butter) with sugar snap peas or carrot sticks for a tasty healthy snack. Also bring small containers of the powdered peanut butter to mix with water later. Frozen grapes and frozen bean/veggie or egg and spinach wraps can be used to keep food cold and are healthy snacks when thawed.

Those are great ideas!

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Best snacks to bring on a plane

These airplane food ideas will help keep away the munchies on your next flight. From healthy snacks to sweet treats, there's something for everyone.

We all need airplane snacks!

Whether you're taking a long haul flight, or just a quick jaunt to your next destination, having some good snacks on hand can make all the difference. After all, airline food can be pretty lackluster to say the least!

In addition to airline food not being the greatest, many airlines no longer include complimentary meals in economy class (unless you're flying internationally). Which means you have to pay extra for the not so nice looking food they have on board. It's like being insulted twice!

(Actually, in all fairness, this Scoot menu when flying from Athens to Singapore looked pretty good! We had our own snacks anyway though).

So, in order to make your next flight a little more enjoyable, it's more important than ever to be prepared with your own food.

I've done this many times, including when I flew from Athens to Singapore on a budget airline!

I've rounded up some of the best snacks to bring on a plane, that includes healthy travel snacks as well as some of those little indulgences that make flying a bit more bearable. You might also want to check out my road trip snacks article for more ideas!

The Best In-Flight Snacks

There are a few things you should keep in mind when packing snacks for your flight. First, they should be easy to eat without making a mess. No one wants to be that person who's managed to cover themselves and their seat in food.

Second, they should be relatively compact so they don't take up too much space in your carry-on. You don't want to have to lug around a big bag just for your snacks!

And lastly, they should ideally not require refrigeration, particularly when taking long flights. Obviously this isn't a hard and fast rule, but it does make things a lot easier.

Related: Long Haul Flight Essentials

With those guidelines in mind, here are some of the best airplane snacks to bring along:

1. Nuts, Seeds and Dried Fruit

Nuts and seeds are the perfect in flight snack to bring on a plane because they're packed with protein and healthy fats. They'll help keep you feeling full and satisfied during your flight, without being too heavy or greasy.

And since they're small and lightweight, they won't take up too much space in your carry-on. You can buy ready made bags of mixed nuts and dried fruit, or make your own trail mix to take with you.

2. Granola Bars and Protein Bars

These types of bars are prefect snacks for long flights. They are well wrapped, don't need to be kept at any specific temperature, and will give you some much-needed energy.

It's always good to have a couple of bars tucked away in your carry-on. Even if you don't eat your granola bar during the flight, they make great snacks for afterwards when you're feeling a bit jet lagged and need something to tide you over until mealtime.

Related: How to prevent jet lag

Since living in Greece this last 7 years, I love taking olives as a healthy snack when bringing my own food on a plane. I have to say, they are one of the best snacks for long flights!

Olives are a great source of healthy fats, which are beneficial for your heart health. They're also high in antioxidants, which can help protect your cells from damage. And lastly, olives are very filling, so they can help keep you satisfied during your flight. Oh, and they taste lovely too!

4. Pre-peeled carrots and cucumbers

These are another ‘go-to' when I want to being snacks. Best packed in a small Tupperware, they're filling, satisfying and easy to eat without making a mess. Carrot sticks and cucmbers go well with the olives mentioned above!

5. Chocolate Bars

While it's always better to eat healthy food whenever possible, why not treat yourself to a delicious chocolate bar while you're flying?

It's understandable if you want to indulge your sweet tooth while on your flight. And since chocolate bars are small and easy to pack, they make the perfect snack to bring on a plane. Just be sure to choose one with a high cocoa content for the health benefits.

6. Sandwiches

If you're bringing your own food, then sandwiches are a great option. They're filling, satisfying and relatively easy to eat without making too much of a mess.

Just be sure to wrap them tightly so they don't get squished in your carry-on. And if you're taking a long flight, it's best to choose a meat or cheese that doesn't need to be refrigerated.

7. Beef Jerky

Beef jerky is another great option for a protein-packed mess free snack. It's high in protein and low in fat, so it's perfect if you're watching your weight. Plus, it doesn't need to be refrigerated, so it's ideal for long flights.

Just be aware that beef jerky can be quite salty, so it's best to eat it in moderation. And if you have high blood pressure, you might want to avoid it altogether.

Fruit is always a good option, whether you're flying or not. It's packed with vitamins, minerals and fiber, and it's relatively easy to eat without making a mess. You'll not want to being fresh fruits that might get squished though such as bananas. Fruits like apples travel well, and hold up better in your bag for short periods of time.

Note: Some countries may have restrictions on what fruits you can bring in from other countries, so be sure to check before packing your plane snacks for international flights.

Related: Why do flights get cancelled

9. Hard Boiled Eggs

This might not be for everyone, but hard boiled eggs make a great snack. They're relatively easy to eat without making too much of a mess, but be sure to pack them in a container so they don't get squashed and you end up with egg covered carry-on!

What your fellow passengers may think to you bringing on board boiled eggs is another issue, but as long as you're prepared for some funny looks, go for it!

10. Cooked Meats

Cooked meats are another great option for a protein-packed snack for when you want to bring food on a plane. And like hard boiled eggs, they're relatively easy to eat without making too much of a mess. When bringing food like this on a plane, just be sure to pack it in an insulated container to keep it fresh if it's not got a sealed packet.

What food not to take on a plane

When you're thinking to bring snacks on a plane, it's also important to know what to avoid if possible. Here are some foods that are best left at home:

• Instant Oatmeal or Instant Miso Soup – While some people have mentioned they asked a flight attendant for hot water, it's not always possible to get hot water on a plane.
• Bananas – These never end well on a plane, as they only need the slightest knock and they bruise and split.

Related: Can I take a powerbank on a plane?

Tips on taking food items on to planes

Liquid drinks – Don't bring these from home, as you won't be able to get them through security. Once you have gone through airport security though, you can pick some up before boarding if there are small grocery stores in the departure area.

Pack food – Plan ahead and pack snacks and food you want to travel with into containers or small bags, that way they are easy to grab when you're feeling peckish on the plane.

Choose wisely – Be mindful of what foods you're choosing to take on the plane in a snack bag. If it's a long flight of more than a few hours, you might want to avoid anything that needs refrigeration or will go bad quickly.

Related: Pros and Cons of traveling by plane

FAQ – Taking Snacks On A Plane

If you're planning to bring along your own snacks when you next fly to save money or to eat more healthily, these commonly asked questions will come in handy:

What are some healthy snacks I can travel with in carry on?

Some healthy snacks that you can travel with in carry on include: Nuts and raisins, clif bars, dried fruits and veggies.

Can you take your own food on board a plane?

Yes, you are allowed to bring your own food on board a plane. However, there are some restrictions on what types of food you can bring depending on the country you're travelling to. It's best to check with the customs agency of the country you're travelling to before packing your snacks.

Can I pack baby food in my carry on?

Yes, you are allowed to bring baby food in your hand baggage. You may need to take them out to be scanned separately when going through airport security.

What is a filling snack for a flight?

Some good options for a filling snack for a flight include: beef jerky, fruit, hard boiled eggs, cooked meats, and nuts and raisins.

Can you take peanut butter on a plane?

Airline and security rules normally allow 100 ml of liquid or gel-like foods which include peanut and other nut butter.

Bringing your own snacks with you on the plane can make the journey more comfortable and less stressful. It's always better to go with a few healthy options when possible, but there are plenty of tasty snacks to choose from as well. Just be sure to check the rules and regulations before packing your snacks, so you don't end up with any surprises at the airport. 

Do you have any suggestions of airplane snacks for adults and kids? Leave a comment below!

• Best travel packing checklist
• Taking spices on a plane

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TSA Rules for Food in Your Carry-on & Checked Luggage [2023]

Christy Rodriguez

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Baby Food, Formula, and Breast Milk

Canned foods, dips and spreads, frozen foods, fruits and veggies, mashed potatoes, meats and seafood, pies, cakes, and baked goods, bottled water and drinks, everything else, final thoughts.

We may be compensated when you click on product links, such as credit cards, from one or more of our advertising partners. Terms apply to the offers below. See our Advertising Policy for more about our partners, how we make money, and our rating methodology. Opinions and recommendations are ours alone.

Whether you like to plan healthy meals while you’re traveling, you have small children, or you have medical reasons for needing access to food during your flight, questions related to what food you can bring in your carry-on are extremely common.

A small bottle of water and a few snack-sized packages of pretzels or crackers are pretty much all you get on domestic economy flights these days — and that’s not going to cut it for a cross-country flight, making bringing your own food even more critical. 

In this guide, we’ll break down the rules regarding what food and drinks you’re allowed to bring through TSA security, highlight some notable exceptions, and let you know how the rules might change when you travel internationally.

TSA Rules for Food in Luggage — Carry-on or Checked?

The Transportation Security Administration, or TSA, regulates what can pass through security checkpoints at the airport. Surprisingly, it allows almost all food items to pass through , so long as they are solid or comply with the 3-1-1 rule in the case of liquids, aerosols, gels, creams, and pastes. 

Hot Tip: The 3-1-1 rule states that you can carry on items   that are 3.4 ounces (100 milliliters) or less in a 1-quart-sized bag.

There is no limit to the amount of food you can bring on board , as long as it can fit in your carry-on luggage! You can also pack your food any way you’d like — in a lunch bag, in resealable plastic bags, in Tupperware, etc.

As the TSA says , “If you can spill it, spread it, spray it, pump it or pour it, and it’s larger than 3.4 ounces, then it should go in a checked bag,” or it will be thrown away.

Let’s dig into the details of what food is allowed through TSA security checkpoints and what food should likely go in your checked bag.

Thankfully, if you’re traveling with young children, the TSA makes exceptions to the 3.4-ounce liquid rule for breast milk, formula, juice, and baby food . You can bring these items on board in “ reasonable quantities ,” but be sure to notify the TSA officer as you’re going through the security checkpoint.

According to the TSA , “Inform the TSA officer if you do not want the formula, breast milk, and/or juice to be X-rayed or opened. Additional steps will be taken to clear the liquid and you or the traveling guardian will undergo additional screening procedures, [including] a pat-down and screening of other carry-on property.” This also applies to baby food pouches and jars.

This is also one of the few times partially melted ice packs  are allowed through security.

Hot Tip: Our detailed guide to flying with breast milk has everything you need to know, plus tips for making TSA screenings easier!

Generally speaking, canned foods are allowed in carry-on luggage. However, the TSA recommends keeping them in your checked bag because m ost contain more than 3.4 ounces of liquid and they are hard to view on the X-ray machine, meaning that they will require extra screening.

Is the cheese you’re packing soft or solid? This will make the difference as to whether or not it will be allowed through TSA screening. While all solid cheese (like cheddar or manchego) is allowed, you cannot carry soft, creamy cheeses (like brie) that weigh more than 3.4 ounces in order to comply with the 3-1-1 rule. If you’re hoping to bring a larger quantity of soft cheese, it will need to be checked.

All types of cheese may require additional security screening at the discretion of the TSA agent.

A snack-sized portion of dips — such as French onion or hummus — is fine to put in your carry-on. But if you’re hoping to bring a large container of your famous 7-layer dip, make sure you pack this in your checked luggage or just make it once you’ve reached your final destination.

This also applies to things like jelly, jams, honey, and peanut butter. So while your PB&J sandwich is allowed in the cabin, jars containing the individual ingredients won’t make it through TSA security unless they weigh 3.4 ounces or less.

If you are going to bring anything frozen (like gravy, ice cream, or soup) through airport security, it must be completely solid. This includes whatever you’re using to keep your item frozen, such as ice, gel packs, or ice packs.

The TSA notes that items that are presented at security that “are partially melted, slushy, or have any liquid at the bottom of the container…must meet 3-1-1 liquids requirements.”

An alternative is to pack the frozen or partially frozen item in your checked luggage.

Good news — fresh snacks, like fruits and vegetables, are  allowed on the plane. Depending on your destination though, you may need to be sure to eat them all (or throw away any leftovers).

For example, if you are  flying to/from Hawaii , Puerto Rico, or the U.S. Virgin Islands from the U.S. mainland, you won’t be able to enter with most fresh fruits and vegetables due to the risk of spreading invasive plant pests. Visit the U.S. Department of Agriculture website for more details.

International destinations may also have similar restrictions when it comes to fruits and vegetables. If you don’t finish or dispose of the items, you will need to declare them, and some items are prohibited altogether.

Any kind of mashed potatoes or mashed veggies are allowed in your carry-on luggage. Be sure that there are no liquids (like gravy or stew) of more than 3.4 ounces, though!

Meat and seafood, whether cooked, raw, whole, or sliced, are fine to bring on board your flight. These items might be subject to additional screening, so be prepared for a TSA officer to ask you to remove the meat or seafood from your luggage.

Be careful — while meat and seafood items are allowed, you may still run into issues with any cooling equipment you bring. For example, if you bring an ice pack to keep your meat or seafood cool, it must be completely frozen or it will be subject to the 3-1-1 rule. It would be unfortunate for your meat or seafood to be spoiled upon arrival!

Pies, cakes, and other baked goods are permitted through the TSA security checkpoint. They may require additional screening, so be sure they are easily accessible.

Drinks on Airplanes

As we’ve noted, any liquids in containers larger than 3.4 ounces are off-limits to bring through security. This makes bringing water (or enough of it to make a difference) or even your morning cup of coffee on your travels difficult. Generally, you have 3 options when it comes to bringing drinks through TSA security checkpoints:

• Buy an overpriced drink once you pass through security. Everything from a latte to a smoothie or a bottled soda to overpriced water is OK to bring on board and to your airport seat.
• Bring frozen water or juice.  See more details below.
• Bring your own water bottle  or coffee mug and fill it up once you’ve passed through security.

All water bottles and drinks must be less than 3.4 ounces unless they are considered solid . Freezing your drinks may or may not help as they will obviously need to thaw before you’re able to consume them. If you have a long flight or are limited in your diet, this trick could definitely come in handy, though!

Hot Tip: If you have a medical condition that requires you to travel with liquids, you are allowed for these items to exceed 3.4 ounces. It is always best to inform the TSA officer before screening and be prepared for the liquid to receive additional screening.

Alcohol is actually allowed in your carry-on as long as it’s less than 140-proof, but …

While you are able to bring mini-liquor bottles under 3.4 ounces through security, you aren’t actually allowed to consume them during your flight. This applies to any duty-free alcohol you might purchase in the airport as well. So make sure you keep alcohol securely stashed in your carry-on!

As a reminder, once you’re through security, all food and drinks are fair game. This means anything you buy post-security, you can bring and consume on the plane. 

Still not sure about carry-on a specific item? Check out our article on what not to pack in your carry-on luggage according to the TSA or our more exhaustive list of items you can and cannot bring through TSA security . 

If you’re still not finding the answer you want, you can also try the “Can I Bring?” feature on the MyTSA app or send a message to TSA via Facebook Messenger or Twitter . Representatives usually respond within a few hours if you contact them during business hours.

We hope we’ve been able to break down what food and drinks you can (and can’t) bring on board your next flight. There are definitely a lot of options if you’re hoping to find some TSA-approved snacks for your next flight. Solid foods and smaller portions of soft cheeses, dips, and liquids are perfectly acceptable and will go through the screening process with no issues.

Just remember, if you’re in doubt, you can always put the item in your checked luggage or purchase some food or drinks after you go through the TSA security checkpoint.

Frequently Asked Questions

Can you bring food through airport security.

Yes, solid food is allowed through TSA security in any amount. If the item is considered a liquid, paste, cream, gel, or aerosol, it is still allowed, but must be smaller than 3.4 ounces. Otherwise, you’ll be required to check the item or throw it out.

Can you bring snacks on a plane?

What snacks you can bring (and the amount) depends on what you’re hoping to bring. Fruits, vegetables, baked goods, sandwiches, chips, etc. are fine, but if the item you’re hoping to snack on is a paste or a cream (think dips or spreads), then it will need to be smaller than 3.4 ounces.

Can I bring food on an international flight?

You can bring food on an international flight, but for fresh fruit and vegetables, you’ll need to finish eating those before arriving at your destination. This also applies to certain domestic locations, like Hawaii and Puerto Rico. Always check your final destination’s rules and regulations before arriving to avoid any issues.

What food can’t you take on a plane?

Liquids, creams, and pastes that are larger than 3.4 ounces (like jars of peanut butter and jelly, honey, and big containers of hummus), won’t be allowed through TSA security checkpoints. You can always check these items, though!

Also, if you’re hoping to bring liquids that are larger than 3.4 ounces in your carry-on, they must be totally frozen.

Why is TSA checking food?

All items that pass through TSA security checkpoints are screened, including food and drinks. The TSA screens items to “prevent prohibited items and other threats to transportation security from entering the sterile area of the airport.”

It can be hard to tell exactly what an item is when items pass through the X-ray machine, so TSA might need to check your food items to ensure they are allowed.

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About Christy Rodriguez

After having “non-rev” privileges with Southwest Airlines, Christy dove into the world of points and miles so she could continue traveling for free. Her other passion is personal finance, and is a certified CPA.

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The Best Snacks to Bring on a Plane (We Would Know)

Explorer Chick

June 15, 2022

Preparing for a flight can be a little stressful nowadays, especially if you are going overseas. Is your passport valid? Is your carry on the right size? Just how many liquids can you cram into a small clear bag to get past security? And is your new light mousse foundation counted as a liquid? All of this before you even think about travel snacks. Are you even allowed to bring snacks on a plane?

The short answer is yes, with some caveats which we will get into below. Seasoned travelers know that planning what plane snacks to take should be something you do way ahead of heading to the airport where you are far more likely to make last minute bad decisions when you are confronted by shelves of chocolate and candy and other sweet treats.

Plan a few healthy options for long flights and avoid being stuck with reheated airline food during your trip.

This post will give you some inspiration on how to prepare the best airplane snacks to stop that rumbling stomach, give you long burn energy instead of sugar spikes and drops and travel tips on what to avoid eating to help avoid fatigue and the dreaded high altitude bloat.

Healthy snacks to bring on a plane 

Most people know that consuming salt equals water retention and potentially higher blood pressure but it’s best not to cut all salt out of the snacks you plan to consume on a plane because salt helps with hydration .

It’s vital to keep well hydrated when flying, especially during a long flight as low cabin pressure and the arid climate control onboard is not the best environment for your body and without good fluids and some salt you could soon feel itchy, cranky, lethargic and cold.

Pass on the alcohol, stick to plain water (buy or refill a water bottle AFTER airport security) and add in some healthy plane snacks to keep your body happy.

The easy to grab snack of choice for many are RX protein bars, Lara bars and Clif bars-all good healthy options available in many grocery stores and whole foods outlets like Trader Joe’s with some yummy flavours to choose from.

Chips are always an easy choice, but you can make it a healthy, allergy-friendly snack and bring pea protein chips , rice crackers, or freeze-dried fruits.

It’s actually easy to make your own granola bars and going DIY means you get to include all your fave flavours and you can make them vegan, gluten free, dairy free or whatever. Literally search “make your own protein bars” online for recipes to set your taste buds tingling. You could also blend your own trail mix for your next flight.

For a decent and ethical option check out vegan, GMO free and kosher Badabean snacks (crunchy roasted broad bean) and BobbySue’s nuts. Both brands offer great flavours and purchases of BobbySue’s nuts supports animal welfare charities.

Why you should bring your own snacks 

It makes sense to bring your own airplane snacks if you want to eat smart and save money. Pack ingredients to create your own graze board on that tray table and enjoy eating a filling snack which will help keep you healthy and happy for a few hours.

The big benefit of bringing your own food is that you know exactly what you are eating during your flight. This is especially important for anyone who has an intolerance, allergy, other health-related requirements or faith-based restrictions.

Which snacks you can bring on a plane

When thinking of airplane food ideas, bear in mind that you can’t bring just anything on a plane and there are even stricter rules on what goes in carry-on bags compared to hold luggage. So what food can you bring on a plane?

You can usually bring less solid foods to eat during a flight including coconut oil, nut butter, including peanut butter and almond butter but only in quantities up to 100ml/3.4 oz and they have to be included in your liquids allowance and carried through security in a clear bag.

You could also bring instant oatmeal or instant miso soup and ask your flight attendant for hot water to add when on board. Powders like hot choc can be tricky and you may be taken aside for a second inspection at the airport.

Smelly food is a no-no for air travel so leave that durian at home. In fact some fruits and veggies cannot be taken into the US or other countries and forgetting that apple at the bottom of your rucksack could land you a hefty fine.

As we’ve mentioned before liquids have to be in a 3.4oz container or smaller. Top tip – keep all food together to make the TSA check quicker and easier.

Here’s a quick list of some of the best food to pack to enjoy at high altitudes whether you have a sweet tooth or prefer savoury treats .

• Pizza, wraps and sandwiches (choose high fiber options where possible).
• Create your own pan bagnat (a supremely Instagrammable French tuna picnic sandwich) for a spectacular snack.
• Fresh fruit like apple slices, and veggies, including salads with dressing in a 3.4-ounce container.
• Peanut butter, cream cheese and dips, also in snack size containers
• Cheese cubes or individually wrapped cheese portions
• Deli meat, cured meats
• Nuts, dried fruit, and gummy fruit snacks
• Potato chips, pretzels and other packaged snacks
• Dark chocolate and snack bars
• Turkey or beef jerky
• Crackers and bread sticks
• Dried fruit like dried apricots, banana chips, raisins etc
• Veg based sushi

How to bring snacks on a plane 

Nowadays you don’t have to save your old takeout containers to pack your picnic into although they are still a decent option if not still curry scented. Shop for cool reusables from bento boxes to beeswax wraps in a host of bright colors. You can also buy reusable silicone bags and snack cups.

Avoid bringing food that might require refrigeration or at least pack it into an insulated lunch bag. Bear in mind “room temperature” on an aircraft can vary wildly. Don’t forget knives, even blunt plastic ones, are not allowed in carry on so choose food you can eat with a fork and spoon, fingers or chopsticks.

Which snacks will you bring on your next plane ride?

Have you got more ideas for a great snack? Do you have tips on what essentials to pack for long flights ? Share your inspo for healthy plane snacks on this Facebook group and share your recommendations. For more great ideas check out this post on hiking lunch ideas .

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How to Eat Healthy No Matter How You're Traveling

Hitting the road? Whether traveling by car or plane to a hotel or rental, you can still make healthy choices.

Related To:

Photo by: fstop123/Getty

fstop123/Getty

When traveling, you want to consider several things before deciding what food to take. First, plan ahead. Before you start packing meals and snacks, determine if you will have the capability of keeping refrigerated foods cold (like a cooler in the car) or if you will need to pack foods that are safe at room temperature. If you are flying, think about which foods can make it through security — yogurt and peanut butter in the jar aren’t allowed. If you do want to eat refrigerated foods on your flight, make sure to eat them early on in your travel, either at the airport or at the start of your flight.

If you are packing cold foods for a car ride, pack foods directly from the fridge into a cooler, and keep meat and poultry separate from foods that will be eaten raw like fresh fruit. The temperature of the cooler should be 40 degrees F or colder and filling your cooler with several inches of ice or using frozen gel packs can help. You can also freeze juice boxes, water bottles, and other beverages to keep your cooler cold. When you do put the cooler in the car, it should be inside the car where it is air-conditioned and not in the trunk.

Best Foods for Traveling by Car

By the time you turn the corner, everyone in the car is begging for food. While chips and cookies can be fun snacks, you may want something more nutritious . Pack a few good-for-you mess-free meals and snacks. To keep things fresh, bring a cooler.

• Whole-grain pasta salad or quinoa salad
• Turkey and cheese sandwich on whole-wheat bread
• Hard-boiled egg and cheese in a whole-wheat pita
• Sliced fresh fruit like melon and berries
• Greek yogurt
• Cheese and whole-grain crackers

If you end up having to hit the grocery store or gas station mart anyway, look for healthier choices.

• Whole-grain pretzels
• Hummus cups
• Coffee or tea (nothing fancy)
• Fresh or dried fruit
• Small bowl of oatmeal

Best Foods for Traveling By Plane

Not all flights provide food and some only give you cookies or pretzels as an option, so if you want to stay on track with your healthy eating goals, advanced planning is a must. If you're counting on purchasing food at the airport or on board, you'll pay a pretty penny, plus not all airports carry healthy fare. Instead, pack a few sandwiches and snacks.

Sandwiches:

• Cucumber and whipped cream cheese on whole-wheat bread
• Peanut butter and jelly on rye
• Grilled chicken, lettuce, tomato and mustard in a whole-grain wrap
• Hummus with sliced tomato, pepper and cucumber in a whole-wheat pita
• String cheese
• Homemade trail mix
• Nonfat Greek yogurt
• Whole fruit (plums, peaches, banana)
• Cut vegetables (carrots, bell peppers, cucumbers, celery)
• Seaweed snacks

Foods to Pack for the Hotel

Traveling always makes me hungry, and the last thing I want to do is check into my hotel and run to the vending machine. Instead, I ask ahead if there is a supermarket nearby and if the room has a refrigerator and microwave oven.

At the supermarket, I pick up easy finger foods that require little or no prep, such as fruits, pre-cut veggies or baby carrots, dry roasted nuts, Greek yogurt, and whole-grain cereal and milk. If there's a microwave, I bring snacks like popcorn.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day .

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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10 Things You Need to Stop Eating on Airplanes

Posted: February 23, 2024 | Last updated: February 23, 2024

Flight Faux Pas

Just as there are unwritten rules in the office break room about microwaving fish, there are also rules about what you shouldn't eat on a plane. Some of them are about smells that can permeate every inch of that flying metal tube, but many are health and safety related to make sure you don't suffer from a case of traveler's tummy.

Next time your family is headed on vacation or you've got a work conference in Vegas, heed these rules about which foods and beverages to stay away from while you're flying.

Alcohol dehydrates you on the ground, and that effect is amplified when you're in a low humidity plane. Plus, the high altitude's affect on your blood oxygen can make you feel tipsy faster than usual . Both those things can lead to feeling pretty hungover when you're back on the ground, which is a terrible way to start a vacation. 

Just like the office, seafood smells do not belong on a plane. That goes for the tuna salad sandwich you'd buy to-go in the airport and the fish entree they might be serving on your transatlantic flight. This isn't limited to just seafood, either: All stinky foods are out. Sorry, durian, deviled eggs, and that airport wrap with blue cheese and raw onions.

3. Tap Water

According to flight attendants, you shouldn't drink tap water on an airplane . The tanks that hold the water are rarely cleaned, and many of the flight attendants won't drink the water themselves. That's good enough reason for us to bring a bottle of water on board.

4. High Sodium Food

Do you get swollen ankles when you fly? Eating (or drinking) items high in sodium will only make that worse. Having too much salt can cause bloating and dehydration, symptoms that already happen often on planes and ones that you don't want to exacerbate. So skip bringing fast food and cans of high-sodium bloody mary mix on the plane.

For more helpful traveling tips,   please sign up for our free newsletters .

If you have the option of steak for your in-flight meal, it's better to choose something else. Steak will almost always be overcooked because it has to be pre-cooked and reheated on the plane. So unless you love tough, chewy, gray beef, go for chicken or pasta. 

Related:   Things You Should Never, Ever Do on a Plane

Coffee (and tea!) on airplanes is made with tap water, which we already know is bad news.  Yikes . 

Plus, caffeine is a diuretic , so it might make you have to urinate more. No one wants to be in that teeny, smelly airplane bathroom more than they have to.

Related:   9 Things You Should Never Buy at the Airport

7. Airline Bag Lunches

You know what's even worse than airplane food? Paying $10 or more for one of those premade bag lunches on a flight with no hot food. The sandwiches are always hard and dry, and they're always a ripoff. Plan ahead and eat before getting to the airport, bring along plenty of snacks, or at least buy something fresher at the airport before boarding. 

Related:   Can You Bring Food Through TSA? Yes, But There Are Rules

8. Giant Burritos

Burritos from Chipotle in the airport may seem like a compact, easy-to-eat food on a plane, but think about what's in them. Spicy salsa and hot sauce can cause heartburn, onions can be pretty smelly, and worst of all, beans can cause very potent gas. Don't do that to yourself — or everyone around you.

Soup would generally be a good choice for eating on a plane since it's generally easy on the stomach, especially if it's brothy and full of vegetables. But the problem lies in turbulence. If you hit some unexpected bumps and you've got a full bowl of hot soup, bad things can happen to you and your pants. 

10. Anything Too Messy

Cramped quarters and unpredictable turbulence mean that anything messy should be out of the question. Foods like Cheetos, Doritos, and Buffalo chicken wings leave your hands a mess, and trying to contain that to your own 1-foot-by-1-foot personal space is basically impossible. If you're lucky enough to be sitting in first class or have a whole row to yourself, go nuts with the sticky fingers.

This article was originally published on Cheapism

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Travel could be a good deal this summer. Here's when plane ticket prices will peak.

Spring is springing, and according to Hopper, it’s time to start thinking about your summer vacation plans.

New data from the online booking site shows some favorable trends for travelers in the next few months, including slightly lower airfares compared with 2023 and hotel and car rental prices that are more or less flat year-over-year.

Here’s what you need to know as you prepare to book, whether you’re looking for a domestic getaway or go on an overseas adventure. It’s also not too late to take advantage of deals on some last-minute trips.

How much are spring and summer plane tickets?

According to Hopper, the best deals right now are on domestic airline tickets. Round-trip flights within the U.S. are averaging $290 in April, but prices are expected to rise in the months ahead.

Hopper’s data shows prices for domestic flights will peak between May and June at $315 on average, then will gradually fall through the summer, reaching a low of $264 on average in September.

On a call with investors discussing first-quarter earnings Wednesday, Delta Air Lines CEO Ed Bastian said summer travel demand has been pushed forward in recent years in part because schools, especially in the South, are finishing their summer breaks earlier in the year.

Is airport Wi-Fi safe to use? How to keep your information safe while traveling.

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This summer also will be a good time to travel internationally; Hopper data shows fares to most destinations abroad are down compared with last year. 

“Airfare to international destinations continues to improve following two years of bloated prices due to quickly recovering demand, high fuel prices and supply constraints. Airfare to most major regions of the world has dropped compared to last year with the exception of trips to Canada,” Hayley Berg, Hopper’s chief economist, said in the report. “International fares remain higher than pre-pandemic levels to most regions, as higher fuel prices persist and airlines continue to rebuild capacity to many regions.”

How much will a hotel room for the spring and summer cost?

Hotel prices remain mostly flat compared with the same time last year. Rooms in the U.S. are averaging $206 a night; better deals are available in some trending international destinations like Osaka, Japan, and Istanbul, Turkey.

According to Hopper, Las Vegas, New York and Chicago remain popular destinations in the U.S.

Will car rental prices rise this summer?

Car rental prices also haven’t increased much since last year and average $42 a day, according to Hopper.

The report shows most travelers rent a car for about four days, and warm-weather destinations like Orlando and Los Angeles remain popular pickup points.

Zach Wichter is a travel reporter for USA TODAY based in New York. You can reach him at [email protected].

We earn a commission for products purchased through some links in this article.

These are the best carry-on backpacks – according to the Good Housekeeping team

These are the backpacks our editors stash under airplane seats

And if you’re flying with an airline that even charges for an overhead carry-on, then having a backpack with room to cram in all your necessities and outfits (so that you’re not wearing a hundred layers on your flight) is essential.

To solve this packing conundrum, we asked the Good Housekeeping team – all frequent flyers – to tell us what backpacks they always travel with. Here is our list of best buys:

Best travel backpacks

Antler Chelsea Backpack

Cabin Max Metz Cabin Bag

Away The Everywhere Bag

Hayayu Designed for Easyjet Underseat Cabin Bag

Fjällräven Kånken Backpack

Osprey Tempest 20

What size bag can i fit under an airplane seat.

The smallest carry-on restrictions come from Ryanair, which only allows a bag that measures 40 x 20 x 25 cm as part of the ticket price. This must fit underneath the seat in front of you, and there are fairly hefty additional fees to put luggage in the overhead lockers, not to mention the hold.

Other key under-seat airline restrictions to note include EasyJet (45 x 36 x 20 cm), WizzAir (40 x 30 x 20 cm) and British Airways (40 x 30 x 15cm). We detail all the main airline luggage restrictions in our detailed suitcase buying guide .

Below, you'll find a mix of sizes, including some that precisely meet Ryanair's stringent requirements, and others that may squeeze under, provided you don't fill them to the brim. Ultimately, it's worth picking the one you'll get the most use out of.

How we picked the best carry-on backpacks

Curated by the GHI's homes editor (who has reviewed countless suitcases over the years), all the bags on this list have been tried out and loved by a member of the Good Housekeeping team.

We’ve compared and listed each of their measurements, so you can check them against your airline of choice. We also looked for extra features and benefits, including pockets, laptop sleeves, if they fit over a suitcase handle, and assessed their overall design, so you can find your perfect travel buddy.

“I love this sleek backpack – it’s available in a chic selection of colours (I opted for navy) and it slips easily over my suitcase handle, which is handy if you want to take the pressure off your back. The zip opens fully and there are packing straps, so I can organise it neatly rather than having to stuff everything in from a narrow opening at the top. Plus, there’s a laptop slot and lots of pockets, including a detachable one that I like to use to keep dirty clothes separate on the way back.

“I’ve stashed it under airplane seats before, but I'd struggle to fit enough in it for more than one night away (I am a chronic over packer). It’s such a great all-rounder for travel though that my mum was inspired to buy the same one!”

Hannah Mendelsohn, Homes Editor

Cabin Max designs its rucksacks with airline size restrictions in mind, so you can find one to fit perfectly under your Easyjet or Wizz Air seat.

This one was recommended by our Consumer Affairs Director, Jo Finney. “It's amazingly roomy and has lots of compartments so it’s easy to find stuff and comfortable to carry,” she says. “It’s so good, I’ve now got several of them!”

Backpacks aren't for everyone, and Away has established itself as a stylish luggage brand, so when our Senior Beauty Writer Florence recommended this, we decided to include it anyway.

“My Away weekend bag is the best and it slots nicely onto my Away case ,” Florence says. “I use it for long weekends and it has a handy slot for my laptop, which is crucial when I’m off on a press trip and need to make notes and get work done while on the plane.

“It fits under the seat if it’s not too overpacked (guilty), and goes really easily into the overhead compartment.”

If Easyjet is your budget airline of choice, this cabin backpack, recommended by the GHI’s SEO Manager Rebecca Johnson, is a top pick.“It's the ideal size to go under a seat on the plane, which saves me luggage costs on flights,” she explains. “The compartments make it easy to pack, it has a laptop section and an anti-theft pocket for valuables.

“It's surprisingly roomy – I managed to fit a week's worth of clothes, toiletries and books with ease. The adjustable straps also make it comfy to wear when travelling. I love having my hands free to hold a much-needed coffee rather than dragging a suitcase around the airport.”

“The distinctive rectangular shape of these popular backpacks makes them well-suited to airplane travel. The dimensions mean you should be able to fit it neatly underneath the seat of even the most stringent airlines.

“My partner has travelled with this backpack on many holidays, so I’ve witnessed its suitability first hand – it’s also a good one if you want to pop a bigger bag inside your suitcase for excursions and adventures, as it packs down flat.” Hannah Mendelsohn

“This is actually my running backpack, but it would make a good pick if you often jet off on adventure holidays. I travelled with it when I was heading to the mountains, and it just about fitted underneath my plane seat.

“It has straps that go around your body for extra support and a few different pockets. Plus, the 18L capacity (or 20L if you opt for the slightly bigger size) means you should be able to squeeze a fair bit in there.” Hannah Mendelsohn

Hannah is our homes editor, specialising in reviewing the latest kitchen appliances, cleaning products, mattresses and bedding, and crafting equipment. Hannah has written about hundreds of products, from air fryers to smoothie makers to pillows , and is committed to finding the most reliable and best value for money buys.

Hannah is also interested in sustainability in the home and has completed a course with the University of the Arts London in sustainable textiles, so she can help cut through the noise on what’s green and what’s not. Hannah has an MA in Magazine Journalism and has previously worked as a freelance lifestyle and women’s sports journalist , working for Stylist , Sky Sports and more.

Hannah has also previously worked in a florist and can normally be found caring for her house plants or sewing something new for her home or wardrobe.

@media(max-width: 64rem){.css-o9j0dn:before{margin-bottom:0.5rem;margin-right:0.625rem;color:#ffffff;width:1.25rem;bottom:-0.2rem;height:1.25rem;content:'_';display:inline-block;position:relative;line-height:1;background-repeat:no-repeat;}.loaded .css-o9j0dn:before{background-image:url(/_assets/design-tokens/goodhousekeeping/static/images/Clover.5c7a1a0.svg);}}@media(min-width: 48rem){.loaded .css-o9j0dn:before{background-image:url(/_assets/design-tokens/goodhousekeeping/static/images/Clover.5c7a1a0.svg);}} House & Garden - Product Reviews

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Breaking news, i’m a flight attendant — these are the 6 ‘green flag’ traits i wish every passenger had.

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She’s hoping these good behaviors take off.

An American Airlines flight attendant is sharing six passenger “green flags,” which are positive actions that can help make a plane ride smooth.

“I feel like I say a lot about, like, the negative experiences that I have with passengers, but some of y’all are really cool,” Destanie Armstrong extolled in a trending TikTok last week.

Armstrong said she appreciates when flyers greet her as they board; when they’re considerate about overhead bin space; when they quickly give their beverage order; when they ask permission to be in the galley, where food and drinks are prepared; when they have good manners; and when they avoid flirting if they’re married.

Greeting the flight attendant

“We always say, like, ‘Good morning and welcome,'” Armstrong explained. “A lot of people will just ignore us. I love when a passenger asks how we’re doing or, like, stuff about our day.”

Acceptable questions include: Are you on a trip? Are you going to have a layover?

“It feels like I’m actually connecting with people,” Armstrong reasoned. “I thought with this job that I would connect with people a lot more.”

@destanieaaa GREEN FLAGS #passengers ♬ Yacht Club – MusicBox

Making room in the overhead bin

Placing your bag in the overhead bin in such a way that makes room for other passengers’ luggage is what Armstrong considers a “little considerate act.”

“It really sucks for the people that come on last — they have to check their bag because the overhead bin space isn’t utilized properly,” she noted. “So I love when people are just considerate and help us out a little bit.”

Giving a drink order in a timely manner

When flight attendants come around to collect drink orders, be sure to take out your Airpods or pull down your headphones — and be prepared.

“The people that are just, like, I walk up and they’re like, ‘I’d like a ginger ale, please’ — they make our life so easy,” Armstrong praised. “Or just knowing what you want in general, like, ‘I would like a coffee with three creams and three sugars’ because when we have to do beverage service really fast, we’re serving like 200 people and there’s going to be at least five people that say, ‘What do you have?’ and you have to explain everything.”

Asking to be in the galley

Be sure to respect flight attendants’ workspaces.

“You’ll be shocked at how many people would just walk in [the galley], don’t acknowledge us, will stand there without saying anything to us, or start stretching on our emergency exits. I’m like, ‘Ma’am, please stop doing Pilates on our emergency exits,’ and then they get mad,” Armstrong recalled.

“But there’ll be times where people are like, ‘Hey, my legs are hurting, do you mind if I stretch back here for a couple minutes?’ I’m like, ‘100%, thank you for asking.’ Or if someone’s waiting for the bathroom, they’re like, ‘Hey, do you mind if I stand here?’ I’m like, ‘Yeah, of course.'”

Having good manners

Good manners, especially exhibited by kids, go a long way in Armstrong’s book.

“Especially the bratty ages — like if a 10-year-old is like super sweet, I’m like, good job parents,” Armstrong gushed. “There are so many bratty kids these days that are like, ‘I want a Sprite.’ The parents are like, ‘Yeah, he’ll take a Sprite, and we’ll take a Coke.’ And I’m like, ‘OK, please. Thank you. Hello.’ When kids are well-mannered, I’m literally like, I think I do want kids.”

Not flirting if they are married men

If you’re wearing a wedding ring, you’re not going to land Armstrong’s affections .

“Lastly, I love when a married man is not too friendly with us. I have not been hit on many times working — the times that guys have tried to chat me up, they’ve always had a ring on their finger, which literally makes me so upset,” Armstrong recounted.

“Complimenting me or asking if I’m gonna be laying over in the same place that they’re gonna be laying over, what I’m gonna be doing on my layover, which that’s not bad, but it’s the vibes,” she declared.

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Zeynep Tufekci

You Don’t Need to Freak Out About Boeing Planes (but Boeing Sure Does)

By Zeynep Tufekci

Opinion Columnist

“Ah, it’s a Boeing Max,” I exclaimed to my travel companions after we boarded our plane a few weeks ago. I looked to see if we were seated next to a hidden door plug panel like the one that blew out on Alaska Airlines Flight 1282 in January. We weren’t, but joining a trend on social media , we cracked a few jokes at Boeing’s expense: “Maybe they can charge extra, saying it’s potentially an even bigger window seat.”

The F.B.I. recently informed the passengers on that ill-fated Alaska Airlines flight that they might have been crime victims . The agency hasn’t explained why, but Boeing has told the Senate that it cannot find documentation of exactly how the door plug was removed and reinstalled, even though the company acknowledged it is supposed to have kept such records. Facing all this, the company announced last week that it was replacing its chief executive . But the bad news wasn’t over: On Thursday a New York Times investigation reported a disturbing pattern of sloppy safety procedures and dangerous cost cutting. One expert who had spent more than a decade at Boeing told The Times, “The theme is shortcuts everywhere — not doing the job right.”

Is it any wonder that some travelers are trying to avoid Boeing planes? Kayak, the travel booking site, noticed an uptick in the number of people trying to weed them out ; it recently made that search filter more prominent and even added an option to specifically avoid certain models.

Boeing’s problems, great as they are, are just one reason that consumers might be wary of taking flight. United Airlines now also faces scrutiny for a series of safety incidents, although many experts say the issues there do not appear to be systemic. The biggest danger of all may be understaffing in air traffic control and overstuffed runways , which lead to far too many near misses.

Personally, I am not worried about flying, and other than cracking some ill-advised jokes, I have not changed my behavior. That’s why I hadn’t bothered to check whether I’d be flying on a Boeing Max or any type of Boeing plane until after I boarded.

The trajectory of Boeing as a corporation, however, is another matter. It’s going to take a lot more than a shuffle at the top to fix that company’s problems. But the fact that Boeing managed to cut as many corners as it did is testament to the layers and layers of checks, redundancies and training that have been built into the aviation industry. Aviation safety is so robust because we made it so.

Two seemingly contradictory things are both true: U.S. commercial passenger airlines have gone an astonishing 15 years without a single death from a crash. And there is a huge safety crisis in commercial aviation that we urgently need to fix.

Commercial aviation is a complex system involving many dynamics — technology, engineering, corporate culture, regulation, weather, human factors, politics and more.

It’s extremely hard to predict what will emerge from so many different things interacting all at once — an example of the so-called butterfly effect, in which a tiny insect flapping its wings leads to major weather events on the other side of the world. And though testing every part of the system on its own is necessary, it’s insufficient, since it’s the interaction of many moving parts that creates those hard-to-foresee problems. Solving equations won’t be enough to manage it all because such systems defy easy calculations.

We do, however, have methods to manage complex and safety-critical systems, and if done right, they can work very well.

Perhaps the most important measure is redundancy, the layering of precautions. Since even a minor failure could set off a catastrophic chain of events, it’s important to shore up everything. That’s why many plane parts have duplicates or backups and much of planes’ production and maintenance is subject to inspections by multiple people.

Redundancy, however, while great for safety, is expensive.

The first Boeing 737 Max crash occurred in Indonesia in 2018 . Everyone on board was killed. The next was in 2019 in Ethiopia. There were no survivors of that flight, either. After that, the planes — which had been flying globally for more than a year — were grounded by the F.A.A. (About 387 of them had been delivered at that time, and 400 or so more were in production.)

The public later learned Boeing had added a new software system to the planes to help keep them stable. Because the system made the planes behave more like older Boeing models that pilots were already familiar with, the company got permission from the F.A.A. to avoid retraining pilots on the new planes (a cost savings for the airlines that bought them) or even telling pilots about it.

Those two flights proved the danger of that approach. The new system relied on a single sensor, even though the planes were equipped with two. When that sensor failed, pilots lacked the information to diagnose the problem and avoid disaster. Boeing’s actions were a violation of those core tenets of aviation of building in redundancy and understanding how complicated interactions can create problems that no one predicted.

Given the impossibility of testing for every outcome, keeping complex systems safe also depends on another crucial signal: near misses. If something goes wrong but disaster is averted, the correct response should not be a “whew” and back to normal. It should be caution and investigation.

The Times investigation shows how alarmingly different Boeing’s approach was.

The Boeing plane that crashed in Indonesia experienced the exact same problem with the new stabilization system the day before. But on that flight there happened to be a third pilot, riding off duty in the back of the cockpit . When things went haywire, he was able to suggest the correct sequence of actions and saved the day. Had Boeing updated pilots about the system, would the passengers on the airplane’s next flight have landed safely? We’ll never know.

That third pilot — in that case, present purely by luck — was an example of how redundancy can save lives. So is a co-pilot. Planes fly on autopilot all the time and can even land on their own. Still, regulations require a second person in the cockpit for many types of passenger flights not just to handle things in the extremely rare event that the primary pilot gets sick or dies midflight but also to help manage emergencies and equipment failures . It’s the same reason that planes have more engines, more tires and more ways to extend the landing gear than they need for any individual flight, just in case one of those things fails, as has happened many times.

An extra layer of safety helped avert the Alaska Airlines blowout from turning into a catastrophe: Because the incident occurred so soon after takeoff, all the passengers were still required to wear their seatbelts.

Pilots even do walk-arounds of their planes just before takeoff to conduct final visual inspections. Commercial aviation works because of the principle of trust nothing and check everything.

It’s hard to escape the conclusion that those at the company who took all those shortcuts figured the system, with all its redundancies, would save them. But that’s a gamble. Eventually, two or three or four rare mishaps will align.

A Boeing representative told me that the company was taking responsibility and working to improve quality. But we need to see action, not promises.

So why should anyone still fly on Boeing’s planes? Or fly at all? Because the statistics still show that commercial aviation is miraculously safe, far more so than all the alternative ways of traveling.

While I don’t check for who manufactured the planes I fly on, I do keep my seatbelt on even when the captain says I don’t have to. Other than that, I’m as comfortable as possible while flying. I know that on balance, air travel is a well-regulated system staffed by highly trained crews with layers and layers of safety precautions and a dedication to learning from accidents. Let’s keep it that way.

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An earlier version of this article misidentified the agency that informed passengers of Alaska Airlines Flight 1282 that they might have been crime victims. It is the F.B.I., not the Federal Aviation Administration.

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Zeynep Tufekci  ( @zeynep ) is a professor of sociology and public affairs at Princeton University, the author of “Twitter and Tear Gas: The Power and Fragility of Networked Protest” and a New York Times Opinion columnist. @ zeynep • Facebook