Traveling soon? Choosing the right snacks before boarding can help you feel fuller, more energized, and hydrated throughout your journey, says dietitian Ro Huntriss. Here are her favorite wholesome picks from popular UK airport outlets like M&S, Boots, and Pret.
- Protein-packed and fibre-rich snacks to keep hunger at bay
- Shelf-stable options perfect for your carry-on
- Hydration tips for a comfortable flight
What happened
Consultant dietitian Ro Huntriss shared her go-to recommendations for airport snacks that can be bought before boarding flights at UK locations like M&S, Boots, Pret, and WHSmith. Her selections emphasize balanced nutrition, focusing on protein, fibre, and hydration to support energy levels and fullness.
Ro highlights chilled options to have right before flying, such as protein-packed egg and salmon pots or chicken and vegetable protein plates from Pret, as well as high-protein prawns and vegetarian-friendly carrot sticks with hummus from M&S. She also suggests wholesome sandwiches or wraps with fillings like chicken, salmon, or falafel made from wholemeal or seeded bread.
Why it feels good
Eating snacks rich in protein and fibre helps maintain fullness and steady energy, which is especially important when you’re confined to a plane seat for hours. Including carbohydrate sources like wholegrain bread or fruit offers fuel for the brain and muscles, preventing the sluggishness that often accompanies long journeys.
Additionally, staying hydrated is crucial as aircraft cabins have low humidity, which can quickly leave you feeling dry and uncomfortable. Starting your trip well-hydrated and sipping water throughout helps keep your mouth, eyes, and nasal passages comfortable, supporting overall wellbeing.
What to enjoy or watch next
For in-flight snacking, Ro recommends non-refrigerated options like protein-packed nut and seed mixes, plain oatcakes, wholegrain crackers, sealed protein bars with good fibre content, and whole fruit like bananas or apples. These keep well without refrigeration and complement the more substantial food you enjoy before boarding.
For specific flight types, breakfast options such as porridge with milk or Greek yogurt, or an egg-based breakfast roll can fuel early flights. On long-haul journeys, substantial meals before boarding combined with shelf-stable snacks keep hunger at bay. For shorter flights, lighter snacks like a banana with nuts or a protein bar suffice to keep you satisfied.