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What To Bring On Your Flight, So You Never Get Stuck Eating Airport Food Ever Again!

If you know me, you know I love to travel, but there’s one thing about travel that gets me worked up every time. There are millions of people coming in and out of the airports across the world thinking they have no choice. They think they have to eat airport and airplane food because it’s the only thing available. They let their surroundings control their lives, their health, and the health of their families. I used to be one of these people. For years, I traveled for work, consulting at major financial institutions all over the United States going from city to city. I didn’t know anything about the food I was eating and I felt terrible about myself – I was overweight, felt tired all of the time, my skin was a mess, and I was generally less productive. This is why I feel obligated to share the information I learned that changed my life forever. I can’t just sit back and let this happen for so many people. This madness needs to stop. We have a choice! We are in control of everything we put in our mouths! Our bodies are not trashcans for the industrial food system! 


Bring food with you to the airport & on airplanes!

I’m happy to say that I haven’t had to eat airport and airplane food in a long time. Airplane food is often heavily processed with tons of controversial additives and preservatives that don’t fit into my healthy lifestyle. On my last flight, I posted some pictures of what I was eating and drinking on my Facebook page, and got a lot of questions. Many of you are wondering how I was able to bring my own food on board and wanted details. It’s easy to do, but it does take a bit of prep time and you have to make sure that what you bring won’t get confiscated by the TSA at the security checkpoint.

TSA lets you bring food through security.

In the United States and in most countries, the transit authorities allows you to bring food through the security screening and onboard. Here are some items that work well and don’t get confiscated:

  • Homemade sandwiches wrapped in parchment paper stored in a quart-sized plastic bag. Keep in mind that all food that you carry on will need to go through the x-ray machine at the checkpoint. So, never use any foil. They will want to search your bag and delay your travels. 
  • Dips and sauces, such as hummus, salsa and almond butter, as long as it is in a 3.4 oz (or smaller) container, and put into a quart-sized plastic bag.
  • Fresh fruits and veggies, such as apples, bananas and avocados. Just wash them at home or in your hotel room before you put them in your bag. If you cut or peel them ahead of time, of course they need to be wrapped in a plastic bag or put in a glass container. Keep in mind that you can also bring a butter knife to slice ripe avocados and bananas on the plane.
  • Crunchy snacks such as crackers, popcorn, kale chips, etc.
  • Dried fruit and raw nuts make a great snack on the plane. I like to make my own mix – 1/2 cup each of raw almonds, coconut flakes, dried cherries or raisins, and raw walnuts. The airport usually has trail mix, but it comes loaded with inflammatory oils, other additives and are usually not raw or organic.
  • Pre-made salads in glass containers or BPA-free plastic. Salad dressing can be packed separately as long as it’s in a 3.4 oz. or smaller container. However, I find that it’s easier to bring it already mixed into a salad or at the bottom of the bowl for mixing in later. (Just don’t forget to bring a fork!)
  • Empty thermos and empty water bottles – any size. These are great for filling up after you get through security.
  • Tea bags for making hot tea in the airport before you board. Don’t use the hot water on the airplane. It’s not as clean as you would like, try to get it from a cafe in the airport before boarding.
  • If you are traveling with your child: baby food, breast milk and formula are exempt from the 3.4 oz. rule and you can bring those on the plane in any quantity needed.  
  • Green juice in mini ball jar containers packed in a cooler to stay fresh. 
  • In addition to this list – Check out this app on the TSA website to search for what items may (or may not be) currently allowed in your carry-on.  


Tips for packing your carry-on bag:

  • Most people don’t think about this, but you can pack a cooler as one of your carry-on bags. There are some great travel coolers available, and even some that are on wheels that easily go through security for long flights or if you are traveling with family. Just make sure that it meets the size requirements for the airline that you are flying on. These are two of my favorites:
        1. eBags Crew Cooler – Designed to fit over your carry on luggage as your second bag and comes in many different colors. Perfect for in-flight food. Available on Amazon for ~$49 here.
        2. Coleman Wheeled Travel Cooler – This cooler has a hard plastic liner, which is good for either taking as your carry-on bag or checking in with your luggage at the airport. Available on Amazon for ~$41.23 here.
  • I drink a lot of water, especially when traveling. Try packing a large empty water bottle and fill it up after going through security. Make sure you fill it up before you get on the plane, because I’ve found that some airlines won’t do it for you.
  • Pack an extra empty plastic bag and fill it with ice from a restaurant after you get through security to keep your cooler cold. I’ve never had a problem asking for free ice, they will gladly provide it. Some airports have food courts, where you can just help yourself too.
  • I personally haven’t had any trouble bringing in frozen gel ice packs, so you can try it – but there is a possibility that they would be confiscated. So, an extra bag for ice is a good back up plan.
  • For longer flights, pack some frozen food in your cooler. If you pack some frozen berries or yogurt in small containers, it will help to keep your cooler cool and slowly defrost during your flight.
  • If you find yourself in a bind or didn’t have time to pack food, don’t worry. There is fresh food available if you look for it. Many airports have a Jamba Juice, where you can pick up wheatgrass shots and some juice bars even offer fresh squeezed green juice or cold pressed juice in bottles (Yeah! San Fran airport!). You can always find fresh fruits (bananas, apples) and raw unsalted almonds in a store or restaurant at the airport. Check out this “Farmers Market” stand with plenty of real food options I found in terminal E of the Charlotte Airport:


  • I have an extensive list here of easy to pack snack foods that you can easily toss in your bag and take through security.
  • If you are traveling internationally, only bring enough food for your flight in your carry-on because you will likely need to throw away any leftover food when you arrive at customs in your destination country.  Before you leave, review the customs restrictions for your destination, to see what you may be able to bring into the country you are visiting.
  • I like to fill my thermos with about 3 inches of sliced raw ginger before packing it in my carry-on bag. After you go through security, fill it up with hot water from a restaurant and you’ve got hot ginger tea for your flight! Ginger tea improves circulation, reduces inflammation, and is antibacterial – everything you need on a flight. I’ve been using the Think Sport insulated bottles – which come in two sizes for my tea. They are available here with 10% off affiliate code: FOODBABE10 if you’d like to get one! 
Food Babe's In Flight Ginger Tea
Prep time
Total time
Serves: 1
  • 3 inch piece of ginger root
  • Empty insulated water bottle like ThinkSport
  1. Wash, peel and slice ginger root
  2. Place ginger root in an empty insulated bottle
  3. Fill with hot water after going through security - any cafe will gladly do this for free or sometimes for a dollar. (If you get it free, don't forget to leave a tip).
  4. Enjoy hot ginger tea while you travel, on flight or anywhere!
You can refill your bottle again with hot water after you land - the ginger will last for another serving! Please choose organic ingredients when possible.


Recipes that travel well for your flight:

Salads – These pack well, especially if they have some grains in them such as quinoa to help keep the greens from getting wilted. When packing a basic salad, layer the salad in a glass container with the dressing on the bottom, followed by the grains, and then layer the greens on top. Just stir it up on the plane right before eating.  Of course, this will need to be packed in a cooler with some ice to keep it from going bad if you don’t eat it right away.  

Wraps – My absolute favorite thing to pack for a flight is a wrap, filled with lots of fresh veggies and greens. This keeps well for an hour with no cooler and is easy to eat on the plane.  Stay tuned – I’ll post the recipe for my favorite travel wrap soon. For now, this one is great to try:

Some other great recipes for food that’s easy to pack in your carry-on cooler:

If you start from a destination with no kitchen – remember to hit up a natural food store or a Whole Foods to stock up for your flight or have the hotel make you some raw fruits and veggies or a healthy real food meal to take with you. And when all else fails – check this dedicated section for healthy travel to learn about my past experiences and best travel tips.

Don’t get caught with your Food Babe pants down and always have food with you! 

If you know someone who is traveling soon, needs these tips and/or eats unhealthy airplane and airport food, please share this post with them! I’m sure they will thank you later for it – let’s change the lives of people around us together!



P.S. I’m visiting with Anheuser-Busch today. On my way to St. Louis, I brought some gazpacho on the plane – it was delicious and so hydrating.  I practice what I preach! The eco-friendly green “Preserve Food Storage” bowl I am using comes with a screw top lid – perfect for traveling!




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176 responses to “What To Bring On Your Flight, So You Never Get Stuck Eating Airport Food Ever Again!

  1. Any tips for an organic mama taking her three littles ones to Disney World? We go right from the airport to the Disney property using one of their shuttles, so I can’t stop at a Whole Foods to stock up on food. I hate that I have to sacrifice our healthy lifestyle to treat my kids to a week in Disney. It’s getting harder to keep them eating healthy outside the house the older they get! I pack organic granola bars, apples, oranges, and trail mixes in our luggage to last us the week we are there, but we still need real meals. I’d appreciate any tips! Thanks in advance.

    1. Some Whole Foods have delivery service – call the local one and check! If not, there might be a courier service that can pick up stuff for ya and deliver it!

    2. Check the dining section on WDW’s website. You can search for “organic” and there should be several choices. Fresh fruits are available almost all over the park (although not necessarily organic). There’s at least one restaurant in the park that sources local and sustainable foods. There’s a whole foods about 10 mins away so it might be worth a short cab ride to stock up on breakfast foods, snacks, etc. Green Grocer delivers to the park, too.

    3. For a fee of $35 whole foods in Orlando does deliver, though I’m not 100% positive they will deliver to WDW. There is also a Gooding’s market right outside the disney gates if you can take a taxi or hire a car.

  2. Here’s a thought, if you can afford it, UPS or Fed -X a box full of your foods a few days before you leave (check with the hotel you are staying at) and have it delivered and held at the hotel for you so it’s there when you get there. Not sure if this is still possible but I use to have packages sent to hotels with repair parts and/or tools when traveling. Check with the hotel manager before and tell them you are expecting a package and be sure they will hold it for you when you arrive. Just a thought but not sure how practical this is with foods. Wouldn’t think they need to know what’s in it as I was rarely asked and if I did, I’d tell them it was parts and tools. Good luck

  3. YES! I could not agree more! Although I always end up looking at some of the things people eat and get jealous as it looks good, but then I am so satisfied that i am not only saving my money, but my health too! I always pack food, and I love doing so. You can keep better control of what you are putting into your body….I find this especially useful as an elite athlete who needs to consider all the food I put into my body to help fuel my training/racing.

  4. We went through the Minneapolis airport this week and were surprised to find a salad bar! It’s at the entrance to Concourse G.

  5. Excellent tips! Its so easy to get caught in bad eating traps when you’re on the go, so these tips are very much appreciated. We have to take control of own health, which means we’re responsible and in control of what we put into our bodies.

  6. I love this article so helpful, so timely Thank you ! Can you also recommend bars to take as I’m about to go out of the country for 2 weeks throughout Asia ?
    I love you Vani Thanks for all you are doing to keep us healthy and our taste bubs happy 🙂

  7. I always take a delicious Subway sandwich with me. So convenient and makes me feel great!

    1. Did you not see the months long controversy generated by FoodBabe about the yoga mat chemical in Subway bread? And her ridicule of their “eat fresh” campaign? I had a subway sandwich on the plane two summers ago and was sick for two days afterward.

      1. Their veggies are treated with preservatives also. Not so fresh, better off making your own sandwich at home.

  8. Years ago, in Europe, I took a short Lufthansa flight that had a unique arrangement for meals in flight. In the boarding area, I found an extensive smorgasbord available for the passengers. We were told to select our ‘carry on’ meal. They had fruit, packages of nuts, granola bars, cereal, yogurts, cheeses, chips, bread sticks and rolls. Each passenger got exactly what they wanted to eat and the crew only had to serve a beverage or milk on the plane. I was sorry to see that this idea did not catch on.

  9. Thanks for the great ideas! You gave me some new things to try. In February my toddler and I had to spend an extra 24 hours in airports and planes due to flight troubles. I quickly used up all the food I brought with me and was thoroughly grossed out by the time I arrived at my destination. The best meal I purchased was a peanut butter and banana sandwich, but was annoyed to have to pay $5 for it.

  10. LAX now has Real Food Daily!!! yeahhhh! (All organic and vegan restaurant for those unfamiliar)

  11. Or you could just try fasting for a while if you can tolerate that, it’s a struggle for me so bringing my food would be fine. But short term fasting is great, my fast is more successful if I keep the water drinking to a minimum so almost a dry fast but not quite. Because if I drink a lot of water it just makes me hungry sooner eventually. Happy travels!

  12. I’m still trying to figure out how you get soup on a plane? Do you just keep it in small batches? Do they let you take a whole bowl of soup on?

    1. Unless you make the soup yourself with vegetable or bone broth, soup is full of MSG. Even organic box broth has MSG in the form of yeast extract or hydrolyzed protein. MSG is a neurotoxin contributing to all brain disorders: ADHD, dementia, autism. See as it relates to autism. When all of these people lament not being able to take soup on a plane you know they are under attack by the addictive nature of the MSG.

  13. Hi FoodBabe Army!! I came across your blog a few hours ago and have been hooked! Im 17 weeks pregnant so my mom was researching diet sodas – I myself lost 65lbs 7 years ago and diet coke was something I couldn’t give up, until I found out I was pregant. I didn’t resort to anything better by going to regular coke. I seem to crave it (and now know why) though I do drink plenty of water (nothing compares – especially with lemon squeezed in) anyway! I spent nearly 4 hours going through all your blog posts and bookmarking nearly all of your recipes and now vowed to read ingredient labels – not just nutrition facts, and well I have learned so much already reading these posts it’s overwhelming ( in a good way!!) which brings me to my point, is there a post where you have a type of “Becoming a FoodBabe for beginners” ? Or can you create one??!! I have no idea where to start on this new journey. I subscribed to the green polka dot box, but still fell lost on reading ingredients, why to buy( organic) easy herbs to grow in my home, and just basic starter points to get a newbie like myself started on this new journey. That would be so appreciated! I read your eating organic on a budget and loved it! I’m sure you creative minds will come up with an amazing post – if you haven’t already. Looking forward to hearing back from you all!

    1. Rachel, I would recommend checking out the blog “100 Days of Real Food.” You can easily find it through Google. It has excellent practical advise, and a section for beginners (I beleive it’s labled as “where to start.”), plus tons of recipes. Check it out!

  14. I always bring some canned sardines, tuna, salmon, mackerel, etc. I don’t care if it stinks – it’s healthy and it satisfies!!! If I don’t bring these tinned or pouched fish, I pre-grill chicken, and bring that with me! Tin foil is the BEST food luggage! 😉

  15. What a business opportunity — maybe. Let’s say a bunch of food trucks selling fresh, “clean” food were to park outside the terminal. (Of course they can’t afford to rent space in the terminal– way to expensive…) Would I gladly pay airport prices for a nice meal to eat on the plane?? Are there Chipotles at airports???

    1. Katherine,

      Wrote this on another commenters response (and again I hope Foodbabe doesn’t mind) but I’m in the process of having a map for each concourse, terminal, airport up on on my site. it maps out each healthy place with real, whole foods like Chipotle.

      I’m adding new airports weekly.

      I hope you enjoy and would welcome feedback!

  16. Hard boiled eggs keep for two days with you in air conditioned airplanes and airports. Keep them in the shell, do not let the egg get cracked until you eat it. Take an old plastic bag to put shell into. On the way back ask a kitchen to make you some h b eggs.

  17. Lots of good tips! Thank you.
    As for as using glass to transport salads… I had a mason jar confiscated once. Glass is iffy.

  18. I have a question about green juice in mini Ball jars. The jars are 4 oz. How do you get around the 3.4oz rule? Do they let you bring in a 4 oz container that’s 3/4 full?

    1. Nope. They are very strict. Cosmetics must be 3 oz and less and all fit in the quart plastic bag. There are no liquids or gels (yogurt) allowed. Cheese, veggies, hard boiled eggs, crackers, nuts are OK. It is the only way I can fly as all the plane food has too much salt.

  19. Food Babe, i thought you may be interested to read about the book that my friend wrote and just published internationally. She was even featured in the Sun newspaper in the UK and also in Australia, the book describes the different health problems she encountered, including some strange heart palpitations, and how she healed herself tracing the problem back to toxins, it is a remarkable book that I knew from the moment I read that it would help millions around the world, I hope it inspires you also as much as it has inspired me. By the way the book is almost 800 pages long ! It is called “Toxic World, Toxic People”. Link below;

  20. Sorry, but you obviously aren’t from Canada flying into the US; the border people confiscate EVERYTHING and unless you have special documents saying you aren’t allowed to eat airplane food, i.e. from an allergist, you aren’t allowed to have anything unless they provide it. How many years now since 911 and the security is laxing ever so slightly on some prepackaged items and some bottled water, however homemade anything is NOT allowed. Unless the food is packaged in a KNOWN retailers packaging and not opened it gets thrown out. Fresh fruit and veggies get thrown out. This has been the case for us since long before 911 – I first ran into it on a business flight I took to the US between Calgary, AB and San Francisco, CA in 2001.
    You need to do your homework a tad better. Maybe flying for Americans in the US is as easy as you say but not for anyone else.

    1. Great points. I was thinking myself that I travel to Asia often which is 24 hours from point of departure to destination, and includes planes, trains, and automobiles (maybe buses). Bringing my own food would require a lot of extra carry-on not to mention figuring out how to prevent it from spoiling during my journey. Food Babe has good tips but these are best for travelers on short trips with lots of time to prepare beforehand! If options in airports and on planes were better, we could really take control at all times. But occasionally we just have to make do with what’s available.

    2. I’ll be flying from Vancouver to Maui this year. If we can’t take anything homemade, can we at least buy food once we are past security and take that on to the plane? At least I can get some choice that way. We can’t even take a homemade sandwich?

      1. I had taken food on one trip, besides a 6 pack of 1 litre water bottles so I wouldn’t have to worry about fluoride and ‘other’ water causing tummy troubles, and they took it all. I had made home made sandwiches, had oranges from the store (I even brought the receipt), some nut bars (prepackaged from the store),… and it was all taken. I was allowed to snarf a couple items in line before they took what I couldn’t eat before going through security. I was totally ticked.

      2. That’s awful, and completely ridiculous. But, they do allow you to buy food once you’re past security gates and take that on board with you?

    3. The problem is not with TSA, but is a customs issue. Food, especially meat, fruit, and vegetables can’t. It is not a US customs issue either and goes both ways. In fact, we just traveled through Canada and were inspected because we had a cooler.

    4. Make sure to read the whole post. She explains that these tips may not work when travelling internationally:
      “If you are traveling internationally, only bring enough food for your flight in your carry-on because you will likely need to throw away any leftover food when you arrive at customs in your destination country. Before you leave, review the customs restrictions for your destination, to see what you may be able to bring into the country you are visiting.”

  21. Thanks Food babe! You’re a lifesaver! This is so timely, since I’ll be travelling a lot for work beginning this month, and I was wondering how to keep healthy on the road. Great tips! Thank you!

  22. My son is anaphylactic to nuts, as are many others. Unfortunately, the nut proteins can become airborne, or the oils can get on (and stubbornly stay on for days) any surface the nuts touch. Would you be willing to use your huge platform to recommend that those wanting to travels with tree nuts or peanuts eat them in the waiting area rather than on the airplane, and to just stow them in their bags on the plane? It’s a huge safety issue for those of us traveling with severely allergic individuals, and could save all others on the plane the inconvenience of an emergency landing to get the person off the plane and onto an ambulance. Thanks for being willing to consider this.

    1. I agree with Tiffany. Nut proteins — unlike most other proteins — can particulate. The proteins can become airborne and the oils stay on any surface. If an anaphylactic then touches a surface that has been contaminated by the nut protein and then involuntarily touches their eye, then the protein has passed the body’s mucous membrane. This is ingestion, whether or not the person actually ate nuts, and anaphylaxis can now set in. Anaphylactic passengers will certainly be traveling with multiple EpiPens (as well as prednisone and Benadryl), but once an EpiPen has been administered, the patient needs to go to the hospital.

      Don’t like airline delays? Then please eat your nuts in the airport waiting area and wash your hands thoroughly before getting on the plane. Because once an EpiPen has been administered, the pilot will have to make an emergency landing.

      Please stick to snacks that won’t inadvertantly kill your fellow passengers.

      1. Nuts are given out on most flights still. Someone with a severe nut allergy is taking a risk every time they fly. I’ve flown three flights with different airlines in the past 6 months and all of them handed out bags of nuts and pretzels. So I don’t think someone bringing on a small bag of trail mix or nuts is going to make that big of a difference. I am sympathetic for the people with the nut allergy but that is something that they have to be aware of before boarding a flight.

      2. Actually, Rozy, nuts are NOT served on many airlines specifically because of this issue. Some airlines continue to serve nuts in general, but if a nut-allergic passenger notes this on their reservation, then all nut products that the airline was planning to serve that day are pulled from the plane and replaced with pretzels or another nut-free snack. So yes, I do think that you bringing in your bag of nuts can be a problem on a flight that otherwise would be nut-free due to the declared life-threatening allergy. Many (but not all) airlines will even make an announcement upon take-off to refrain from eating any nut-contaning snacks that you may have brought on, due to specific nature of the life-threatening allergy. If you cannot go a few hours without eating nuts, then please eat them in the waiting area rather than on the plane.

        Well, unless you like making emergency landings in Omaha, of course.

        As for your extremely unsympathetic comment about nut-allergics having to be aware of this before boarding a flight, have you ever heard of the ADA? Oh, I guess we just shouldn’t make any accommodations for people in wheelchairs, because it would inconvenience the others on the flight. Life-threatening food allergies are considered a disability under the ADA.

      3. All airlines that serve nuts have a peanut free zone that they won’t serve peanuts if someone has a documented nut allergy but here are some things to remember:
        Planes are full of nuts…in seat tracks, under the seats, the galleys and seat pockets. Until a plane goes in for deep cleaning, the nuts are everywhere.
        Two…you cannot take away food from passengers if they brought it on board. We can request, but cannot force.
        No airline demands that all packaged peanuts are removed from an airplane (and it makes no sense to since they are everywhere!) There may be some crews who do that individually, but you are getting a false promise that the plane is nut free.
        I’ve been a flight attendant for a major US carrier for 20 years. With all sympathy, you cannot demand businesses and the traveling public to fall to your demands. Planes are public transportation. It’s like asking a ballpark to not sell peanuts during a football game. Let the airline know you are allergic, but remember the peanut free zone may not protect you. I have never seen anyone allergic ever use an Epi pen in the thousands of flight I have (up to 5 flights a day) for up to 6 days at a time.

      4. I totally agree with Debi. And by the way, the ADA is about treating you just like the rest of us, not treating you like you’re someone more special than the rest of us and if the rest of us are being served peanuts, then congrats, the ADA is working perfectly. If you’re allergic, then you do like the rest of us would do and bring medication to stop it from killing you or just don’t fly. It’s a simple concept. I live on a military base and I’m allergic to grenades because I might die if I go near them. I don’t ask my husband or the entire military base to stop throwing grenades. I just don’t go into places where grenades are thrown. It’s really just that simple.

    2. I and many others are allergic to fragrance . I didn’t ask the planes to ban them, I got treated for the allergy. Being confined in an airplane with perfume, aftershave, laundry detergent residue and dryer sheet smell is just as bad as being trapped in a plane full of peanut eaters.

      1. “Allergic to perfume” is nothing like anaphylactic food allergies. I wouldn’t carry a pocket knife on board, why would you carry nuts? The chance of my children getting critically ill on board with your nuts is a lot higher than having a pocket knife.

    3. Drive or get your own airplane. Flight attendants loathe when you ask us to enforce this when our manual says we cannot. Get used to it babe, more people are using nuts as their major source of protein traveling and at home.

  23. You forgot to mention that when crossing some international borders, you won’t be able to bring in fresh fruits or vegetables (and possibly meats). 🙂

  24. Don’t forget shots! If you’re a fan of a buzz at 30,000 feet, you can fill the aforementioned plastic baggies with nips–hotel mini-fridge shots that run about $1.99 at liquor stores, but $8 once on the airplane. Pro. Tip.

  25. Fantastic! I can bring my KIND Healthy Snack with me when I travel to Phoenix in August. However, I’m not thrilled it will be x-rayed. How is that healthy? What are the side effects? I may leave my KIND Healthy Snack at home. It’s not that long of a flight. I’ll drink water.

  26. FYI, although food babe provided a link, the link actually states butter knives CANNOT be in your carry on luggage. The link states butter knives are okay in checked luggage. Obviously it’s just as simple to use a knife from a restaurant after security.

      1. I second that motion. I’ve traveled both domestically and internationally with an entire set of jeweler’s tools that included pliers, screwdrivers, and knives with no problem. The catch is it has to be under 4″ so one of those small, round-tipped butter knives would work great (think they may also call them cheese knives/spreaders?)

  27. My wife & i descovered a Gluten Free Loaf made by The Essential Baking Company here in Canada. I believe they are out of Seattle, WA. Anyway, I have to say it is one of the best GF breads I have ever tasted. I am writing you so you can search it out and let others know in your readership. We found this GF Bread at Costco. It is separate from the other brands maybe because of the competition or because it is an Artisan style bread. Keep up the good work you are doing. You are appreciated in Canada where we live on Vancouver Island, British Columbia. J&L Kirby – Chimo

  28. Re: the food wraps you take with you. You say they are good for an hour without a cooler. But if you make it at home, it still takes a while to get to the airport and then you have to be there 2 hours ahead of time….the wrap would not be suitable to eat even before you get on the plane! I don’t see how one could do it without a cooler. And is it true that hard boiled eggs are ok without being refrigerated for half a day?

  29. You mention packing an avocado in a plastic bag for travel. Don’t! I’ve friends detained by airport security on two different occasions due to the odor of gas coming from their baggage. Apparently avocados are know for producing gas when sealed in air-tight bags, but most travelers and security personnel don’t know this. Avoid uncomfortable travel experiences!

  30. Thank you! This was so helpful in my traveling this week!

    I came across this article on honey and thought of you. I never had thought that the honey we could be buying may not have the pollen or other benefits that honey has. I buy raw honey but am thinking of my friends and family who just aren’t aware that fake junk is being sold to them as honey.

    Thought you could investigate when you have the time. ..

    Thanks for all you do.

  31. I literally ended my vacation when you posted this article, but luckily found out from a flight attendant friend. The only thing I would add is the agriculture/customs restrictions DO apply to Hawaii also, even though they may not be an international flight.

  32. Love this and I too never eat airport or plane food!

    Yuck – thanks for this tip: “Don’t use the hot water on the airplane. It’s not as clean as you would like, try to get it from a cafe in the airport before boarding.”

    Here are a few of the things I do: I have a water bottle with a built in filter so I can drink filtered water on my trip; take boiled eggs, grass-fed beef jerky, pemmican and cans of sardines.

    Love the flask and fresh ginger tip! thanks!

  33. So, what if you’re lazy (like me) and don’t feel like preparing your own food? Then request a SPECIAL MEAL. This is what I do. Whether you order vegetarian, vegan, kosher, or halal (Muslim), you are GUARANTEED to get a better meal than the sheeple you are traveling with. In fact, you should Google “religious dietary laws” to pick the menu that best suits you!

    In fact, though I am an unapologetic carnivore, the best airline meal I ever had was VEGETARIAN. It was also one of the best MEALS I ever had. In COACH. Truly memorable.

    But if you MUST have your meat, order kosher or halal. But Muslims don’t like lamb until it has grown up and become mutton. So be advised.

    In short, from personal experience, I would advise requesting vegetarian or kosher when you make your reservation. Bon Appetit!

  34. just a word of caution. I made my own roasted kale and put it in a plastic baggie to take on the plane. I was in the middle seat. When i opened it the sulfurous odor wafted by my seat mates and i am sure they thought I farted! I was healthy but most embarrassed!

  35. Great ideas and tips! Why is hot water not clean on the plane? I always ask for ice water, is it the same or do they pour out of bottled water? Do u know? Thanks!

    1. Teresa, airplanes are designed to have potable water, however because the tanks aren’t always cleaned properly, high levels of bacteria have been found. Therefore, it is not recommended, for example, to drink water from the lavatory faucet. In my experience, I have always seen the attendant poor water from bottled water into a cup for drinking as ice water. In the case of hot water, I wouldn’t worry about it because the water is likely heated to a temperature that would kill the bateria. I suspect the attendant doesn’t use water from the tanks, anyway, but you could always ask him/her.

  36. I always carry a few tea bags when I travel (green mostly) although I do not use teabags as often anymore since I read this article titled: “Hazard in a Tea Bag No One Ever Dares Talk About” (just google it).

  37. I wish there would be healthier options at the airport!
    I love yogurt and I am picky about what I eat.. Couple of times I got taken away my favorite yogurt at the security check point… 🙁

    Bunch of great tips and I will try it next time!

  38. Wouldn’t your soup pictured be limited by the 3.4 oz rule? I’m leaving in a week and am afraid to pack anything that isn’t packaged.

  39. Hi Vani,
    Your travel food tips are so innovative! For a start I took tea bags and asked for hot water at a cafe and BLESSED you for that suggestion. I plan to take your advice and pack some stuff for my trip to Thailand. Thanks again!

  40. As a former flight attendant of 11 years and a pilots wife for 14 years, I am constantly traveling. It always surprises me that people think airplane food is good– after all it is a frozen tv diner people!! Full of salt sugar and preservatives so it can not only last but taste better lol. Agreed that the water on airplanes is not auper clean however drinking hot water with lemon on the plane really helps your throat with the dehydration as planes are usually around 6 percent humidity only. Moisturize!!
    When I used to be a f/a I would bring baking potatoes or yams to cook in the ovens for a light meal as they can go thru security and don’t have to be refrigerated lol
    Great ideas for all the snacks. I def carry food with me too. Nuts and granola bars threat ideas. My husband as a pilot carries instant oatmeal that u can add water too. There r great organic ones and soups too
    Hummus with fresh veggies or chips is also good. Cheese sticks work for kids
    Good luck. I find airports better these days then before. Some even have filtered water filling stations and great food choices

  41. If you have any type of medical condition, you may be exempt from most of the TSA restrictions. You do not have to explain or specify the medical condition. I have a holistic MD who feels one should not eat food that has been xrayed. I have a note from him stating that my food and supplements are not to be xrayed. I carry the note every time I travel and have not had a problem. Also, with a medical condition or note from your doctor, you can carry on water and other liquids without being held to the 3 ounce rule. Check out
    Or go to and see the “Travelers with Disabilities and Medical Conditions” link on the right side of the home page.

  42. If flying internationally, you can’t take fresh fruits or veggies. Some countries don’t let you carry any glass items on the plane either

  43. If frozen at the point of the TSA scan, yogurt and the like is allowed as frozen is considered solid. I learned that one day when another had frozen yogurt while I ate mine in the security line. I was stubborn and didn’t want to throw it away.

  44. I am really enjoying your website! Your ring in this photo is stunning! Is that a citrine stone?

  45. This post actually brought tears to my eyes as I will be traveling every month for the next EIGHT months. I am seriously printing it out and keeping a copy in my suitcase for reference every time I pack. THANK YOU!

    1. Hey Jen,

      In addition to the awesome article by Foodbabe I wanted to share this with you to reference while you are traveling this year.

      A map for each concourse, terminal, airport with each healthy place (real, whole foods) highlighted. So you know exactly which gate it is by in case you are in a rush.

      I hope this helps while you are traveling!


      I’m adding new airports weekly.

      I hope you enjoy and would welcome feedback!

  46. Trouble comes when you’ve got a connecting flight.

    I was nabbed for my organic carrots at JFK International just heading through without any more than going for my connecting flight. Fortunately a veggie bashing didn’t ensue from my transgression.

    I do get “looks” from the flight staff when I decline their offerings on overseas flights.

    Love what you’re doing here, Food Babe.

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