Over the past two years, there have been weeks when Bo or I would fly four times in a single week. The constant commute between London and Geneva, weekend adventures and flights back to the United States did a number on each of our waist lines. Without realizing it, one can easily do damage to the healthy eating and workouts enjoyed at home.  Whether it is the complimentary wine and beer served on European flights, the limited airport food options or the sodium and preservative filled meals, flying can easily be anything but healthy.

The good news is that with some simple planning, flying can be far healthier and leave you ready to explore the new city or head to business meetings energized and fresh versus battling a food hangover and bloated. You have no excuse to show up for a flight unprepared or complain about the lack of choice on planes or at the airport. You don’t HAVE to eat the airplane food. In fact, these days, Bo and I typically say no thank you to the food options and only go for the sparkling water. Here’s a glimpse of the carry on bag I brought with me for today’s flights from Geneva to Savannah.

Before we get to our five favorite in-flight snacks, here are a few tips for those of you who don’t fly as often.

• Yes, you can bring food with you through security both in the USA and abroad.
• You can use a cooler as one of your carry-on bags, which is especially convenient if you are traveling with kids or a group.
• Make sure that the food is in a small container, smaller than 3.4 oz
• It is always a good idea to put food in clear containers such as plastic bags or Tupperware.
• If you’re flying internationally, you will most likely have to throw away any leftover food before entering customs in your destination.
• If you’re worried about something, search for it on the TSA website to make sure it is allowed.
• Avoid foods that have a strong smell. No one wants to sit next to someone eating tuna fish sandwiches.
• Bring an empty water bottle with you so you can fill it once you are through security. Make sure to fill it at a water fountain before boarding the flight as many flight attendants won’t refill the bottle due to lack of water quantity, especially on long flights.

While we tend to travel with different snacks each time, here is a round up of our favorite snacks when we travel. If we don’t have time to pack a small bag of snacks before our flight, we get to the airport early and go to Pret-A-Manger or another healthy on-the-go restaurant and grab plain yogurt, fruit, popcorn and salads. Healthy food isn’t always easy to find but thus far, the Delta terminal in the Los Angeles airport is the only place I have not been able to find at least SOME healthy snacks.

• Air popped popcorn
• Cashews, almonds and other mixed nuts
• Apples, bananas or clementines
• Chopped vegetables & a small container of hummus
• KIND bars or your favorite homemade nut based bar or energy ball
• Greek yogurt + homemade granola
• Sandwich (Build your favorite sandwich but make sure to leave the tomatoes off as they will leave it soggy after a few hours.)
• Mini Babybel cheese
• Salad with less than 3.4 oz dressing in a separate container
• Eggland’s Best pre-peeled hard boiled eggs or homemade pre-peeled hard boiled eggs

Your turn: Since we’re on the topic of travel, what snacks do you stash in your carry on bag or purse when you fly?