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Plenty of travelers work hard to shed some pounds before their summer vacation, but often find their stomachs at the mercy of airport fast food chains and busy cafes, all serving variations of processed and unhealthy convenience foods. If you want to make sure that you stick to your diet whilst waiting at the airport, OROGOLD recommends you to keep the following tips in mind.

Mother and her child having a meal in a flight.

Know Your Options
Before deciding where to eat at the airport, take a walk around to see what all of your options are, taking some time to look through the menu of each place. Look for healthier items, with lots of fruit and vegetables in different colors, as these are low in calories, high in fiber, and will give you protective nutrients for your flight. If you order a salad and light dressing isn’t available, use only 1 tablespoon of the regular kind. If you’re adding meat, opt for lean meat, such as a skinless chicken breast.

Businessman working on his laptop and sipping coffee at the airport.

Foods to Avoid
When it comes to one of the worst foods that you can eat at the airport, cinnamon rolls top the list. Their delicious baked smell wafting through the airport proves to be irresistible to many hungry travelers, but each roll can contain over 800 calories, and those calories aren’t going to be doing you any good. While tuna may seem like a great choice for a light meal, avoid any tuna sandwiches that contain mayonnaise or cheese, as these are heavy and unnecessary calories. Pizzas are also extremely high in calories, fat and sodium, but if you find the temptation too strong to resist, opt for a thin-crust pizza with vegetable toppings, pairing it with fruit and a bottle of water rather than chips and a soda.

Woman enjoying her salad at the airport

Slow down
Airports are busy and stressful places, and many travelers end up in a mad rush trying to get to certain security checks on time. But, when it comes to eating a meal, you need to make sure to slow down and take the time to savor each bite. Even if you manage to find the most nutritious meal possible at the airport, eating it at top speed will have you feeling bloated and uncomfortable for the duration of your flight.

Family having lunch in a plane.

Eat Small and Eat Often
The best way to keep your energy levels high, as well as to maintain your blood sugar levels, is eating at regular intervals. Four hours is the longest that you should go without a meal, but, when the time comes to eat, be sure to control your portions, no matter how hungry you may feel.

By thinking through all of your food options, avoiding anything fried or calorie-rich and regularly eating small portions, you will easily be able to stick to a healthy diet whilst at the airport. Once you have made it through all of the security checks, purchase a bottle of water and some fruit to take on the plane with you, as this will keep you hydrated and full of vitamins and minerals.

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