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Healthy Foods to Carry on Your Domestic Flight

June 21, 2016 by Adrienne Ngai, Registered Dietitian

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Healthy Foods to Carry on Your Domestic Flight

I love travelling. Flying to a new place to experience the culture, sites and local food is an exciting and fun experience. However, one challenge I face when flying is having healthy foods options that doesn’t blow my budget. So I’ve learned how to pack nutritious and tasty snacks I can carry-on. This helps me save money, keep my energy up and overall make my flight more enjoyable.

Here are some Canadian airport approved food ideas (for solid foods and non-solid foods) you can pack in your carry-on bag that will make your next domestic flight more enjoyable:

  • Use a bento box or plastic containers to store a variety of foods like:
    • Whole grain crackers
    • Whole grain bread cut into portions
    • Dried fruits, seeds, beans or nuts (try raisins, sunflower seeds, roasted and unsalted soy beans or chickpeas, almonds, dried apricots, coconut and apple slices)
    • Dry whole grain cereal
    • Air popped popcorn
  • Keep the following fresh foods in small leak proof containers along with a small ice pack:
    • Hummus*
    • Fresh fruits and veggies (like apples, oranges, carrots and peppers)
    • Yogurt Dip*
    • Sliced cheese
    • Prepared frittata to go
    • Fruit sauces with no added sugar (like apple sauce)*
  • Bring an empty reusable water bottle or travel mug with you. You can fill it up after security screening.

*Note: The Canadian Air Transport Security Authority treats these items as liquids or non-solid foods and restricts each one to containers of no more than 100 ml (3.4 oz). These containers and other containers of liquids and personal items must fit into a clear, resealable plastic bag that is not larger than 1 L. To learn more about foods restrictions, check out the Canadian Air Transport Security Authority.

If you’re travelling outside of Canada, any food you bring will be subject to the regulations of the country you’re visiting, so best to check before you go.

What are your go-to, airport-approved, travel snacks?

Happy travels!

Recommended resources

Canadian Air Transport Security Authority: Liquids, Non-solid Food & Personal Items
Canadian Air Transport Security Authority: Travelling with Solid Food Items
U.S. Customs and Border Protection: Travelers Bringing Food into the U.S. for Personal Use
U.S. Department of Homeland Security, Transportation Security Administration: Liquids Rule

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