Healthy Eating at the Airport

Airport food has a bad rep – people think of it as unhealthy and uninspiring. Tucking into something fried, battered or sugary is often a hallmark of traveling, either as a treat or a last resort. But junk food makes you feel bloated and sluggish, which is especially unhelpful when traveling.

So what’s a frequent flier to do?

The good news is that the cafés, bars and restaurants at Birmingham Airport offer a variety of delicious, healthy food that’s as flavourful as it is nutritious. 

Get some of your five a day – Antioxidants and vitamins improve your mood and immune system, which equals less travel stress and illness. Pret a Manger offers a range of tasty salads that use the freshest ingredients. Try the sweet potato falafel and smashed beets veggie box or the crayfish and avocado box. 

Pret a Manger

Stay hydrated – There’s a reason you’re always thirsty and your skin feels dry during flights. The humidity levels in aeroplane cabins are usually around 20%, much lower than the 40% and up in our regular environments. Proper hydration while flying is crucial.

Keep the balance – Eat a mix of whole grains, fresh vegetables and lean protein, like Wetherspoon’s quinoa salad or Mangalorean roasted cauliflower & spinach curry. Balanced, fibre-rich meals like these will help you digest slowly, regulate your blood sugar levels, and keep you full until you reach your destination.


Customise your meals – Even though you’re not cooking, you can still customise your meals to make them healthier. Take an example from Giraffe, which offers no-bun burgers, or a rainbow salad instead of fries. Ask for salad dressing and sauces on the side so you can control the amount. Instead of mayonnaise and cheese, use herbs, citrus and olive oil to give your food a piquant pop.

Giraffe Salad

Make good choices all day – At breakfast, skip the greasy bacon butties and the decadent pancakes. Instead opt for an egg-white omelette or porridge topped with fruit and seeds, nutritious choices available on Giraffe’s Healthy Mornings menu. For lunch and dinner, stick to whole grains, healthy proteins and lots of veggies. Try All Bar One’s baked salmon fillet or beetroot, feta and walnut salad.  

All Bar One

Buy snacks to eat during flight – Many short-haul flights offer small or no complimentary snacks. Purchasing snacks on-board the plane means choosing from a limited and often expensive selection. Save money and maximise choice by stocking up before you fly at airport stores like Boots. Granola bars, whole fruit, unsalted nuts, baked crisps and pretzels all make tasty and filling snacks.

Healthy Snacks

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