MyNetDiary Blog

Airplane Snack Packs & Other Myths

My last flight involved a ridiculous sprint from one end of a terminal to another in order to make my final connection. Although I arrived at the gate just in time before closing, I was starving by the time I plopped into my seat. The carefully planned healthy meal and snacks I had brought with me earlier that day had already been devoured from a lengthy delay during the first leg of my trip. Now it was time to experience “plane food” – something I rarely do.

What I discovered was something altogether different than a meal. Despite the fact that my flight was several hours long and occurred over dinner, ordering a meal was not an option. Instead, I had a choice of snack box options. I ordered Delta’s “Travel Treats” – the flight attendant referred to them as snack packs. By my calculations (I kept my wrappers), this snack pack contained about 935 calories, 50 g total fat, 106 g carbs, 24 g protein, and about 1070 mg of sodium. Enclosed were seven items: Lance’s Whole Grain Cheddar Cheese Crackers (180 calories), Mini Pretzels (45 calories), Fruit & Nut Mix (290 calories), Bumble Bee Chicken Salad (140 calories), Party Crackers (estimated 80 calories), Twix Fun Size Bar (website reports 80 calories), and Milano Cookies (120 calories). It is curious that when I add up the caloric equivalent of the macronutrients, I arrive at 975 calories instead of the 935 calories from the food labels. Hmmm.

Wow. That “snack meal” was a study in processed food, with the exception of the Fruit & Nut Mix. Calories were mostly split between fat and carbs. The chicken salad contained the most amount of sodium (430 mg) whereas Twix and the Fruit & Nut Mix contained the least amount (30 mg of sodium each). Although high in saturated fat (about 16 grams), the snack box did not contain any Trans fats – amazing considering that each item could have been purchased from a vending machine. And good thing I don’t have diabetes!   Consuming the entire snack box cost me 106 g of carbs – about double the intake a woman with diabetes might budget for a main meal. What I learned from this experience is that snack packs are only snacks if you share the box with about three other people.

If you travel a lot, then be sure to read the DietDetective’s “Annual Airline Snacking and Onboard Food Survey with Health Ratings for 2011.” This survey includes a list their best bets by calories and includes both meals and snacks. Apparently, snacks from most airlines appear to be a caloric landmine. The authors offer some great tips for minimizing caloric damage while still achieving some satisfaction from the selections. The two that I think are especially helpful are:
1.       Choose higher protein foods like nuts (but watch the portion size), tuna, hummus, real cheese, and lean meats.
2.       Bring our own snacks before boarding – whether from home or from gate merchants.
3.       Ideas for calories-controlled, healthful choices include water (purchase after passing security), high fiber breakfast cereal in portable containers, fruit (e.g. apples or oranges that travel well), energy bars (to eat instead of a candy bar), sandwiches made with lean meats and/or veggies, 1 oz of nuts in pre-portioned baggies, whole wheat crackers, jerky (if you can afford the sodium), and nonfat yogurt (purchase after passing security).

Safe travels, everyone!

Have questions or comments about this post? Please feel free to comment on MyNetDiary’s Forum or Facebook page. I would love to hear from you!

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

Additional Resources
CheapFlights.com. “Healthy Eating at the Airport.”

The Healthy Road Warrior.

WebMD. “Keeping Healthy While Flying.”

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

How to Not Overeat During the Holidays

The holidays are a time of friendship, family, travel and food (lots of food). But being around tables of sweets and gallons of egg nog doesn’t mean we have to give in to temptation or delirium and devour everything we see. The holidays should be a time of peace, not stress. So here are a few tips for how to not overeat during the holidays.

Carry a totem - Sometimes having something in our pocket, pocketbook or wallet - such as a photo of yourself at your former (target) weight or a place you want to go to celebrate your weight loss success - can serve as a simple reminder that our efforts are worth it in the end. Pull out this totem when you feel the urge to over-indulge to remind yourself of the path to your destination.

Ask yourself… - “Do I want to feel strong and confident or do I want to feel guilt for the next hour?” Every obstacle we face is an opportunity for us to succeed. Before you show up for the next holiday party or Christmas Eve dinner, take a moment to ask yourself who you want to be that evening, as that will be the person you can be for the rest of your life. It’s always your choice.

Show forgiveness - Being around family we only see once a year or being in a familiar childhood home can trigger a flood of emotions and stresses, many of which can spark emotional eating behaviors. If you can bring with you a state of forgiveness - toward others and toward yourself - you can greatly reduce the trigger points that may cause you to over-indulge in unhealthy foods or unhealthy behaviors.

Don’t forget yourself - When you’re filling out the dozens of Christmas and holiday cards you send friends and family each year, don’t forget about yourself. Write yourself a note and mail it to wherever you are, even if you’ll be traveling this season. It’s a chance for you to check in with yourself about the things you do right and what you have in your life for which you are thankful.

Do you have other tips and tricks for avoiding over-indulging during the holidays? Share them with us and other MyNetDiary members on our Facebook page or on our Community Forum. We’d love to hear from you!

On the Go: Eating Healthy While Traveling

According AAA, about 92.3 million Americans will travel over the holidays this year, which is almost a 4% increase in travelers over last year. And while this means an extra helping of patience is certainly needed, it doesn’t mean that we need an extra helping of Auntie Jean’s potato salad to combat the stresses of travel. In fact, eating healthy while traveling can be a great opportunity to perfect and reflect our healthy lifestyles. But in case you need a tip or two to stay on track, we’ve got you covered.

Rule number one should always be, like the Boy Scouts, “Be Prepared.” Know if your travel plans will allow you to bring your own food or shop healthfully while on-the-go. Don’t rely on the airlines to offer snacks or meals with our health goals in mind. Pack snacks to stave off hunger on long road trips or flights. We don’t want to face the stresses of long lines and testy travelers when we’re also starving.

When you get to where you’re going, scope out all your food prep options and nearby grocery stores. Know if you’ll only be relying on a microwave to cook your next three meals or if you can use your grandmother’s refrigerator. Don’t be afraid to ask for the use of a shelf in the fridge or part of a cupboard to stock up a few of your own staples (like Greek yogurt and fresh carrots).

Many of us fall into family-style dining when we’re around the family, which means big platters of comfort foods all day long. Don’t stop planning your meals or calories, even if food seems abundant. If anything, family-style dining means you can put less on your plate to begin with and know you can always go back for more if you need it.

Schedule your restaurant meals. Along with planning your foods, know if you’ll be going out to eat on Christmas Eve or Christmas Day. Don’t wait until 5 PM to decide to “grab a bite” at a local eatery. If you know you’ll want to splurge at your favorite restaurant, you’ll have time to “bank” some calories for that treat.

Of course, don’t skip breakfast. But be weary of the continental breakfasts offered at hotels - they mostly consist of waffles, muffins, bagels and breakfast cereals. Seek out the hard-boiled eggs and fresh fruit, or better yet, plan ahead and bring your own oatmeal or healthy cereals.

Think before you respond to offers of treats and high-calorie foods. You may hear, “Hey, try this!” many times this holiday season, but you don’t always have to jump at every Christmas cookie or cup of eggnog. Always know you can sample and share with others. You don’t have to eat the whole Petit Four or slice of pie. That’s why we choose to be around our families for the holidays anyway, to share the good times and good foods!

Got any more tips? Share them with us here or on the MyNetDiary Community forums.

Labor Day: The Last Hurrah

Labor Day is a transitional holiday. It marks the end of summer and is usually celebrated with three-day weekends, last-minute vacations and a fair share of family barbeques. After Labor Day comes another semester of school, a string of holidays and cooler autumn weather, so what better holiday is there than Labor Day to prepare yourself for all the healthy festive dining to come and to bring a renewed focus on seasonal eating?

When the grill cover comes off one last time, don’t be tempted to throw everything you’ve got left in the freezer on it. Traditionally, grilled meats are ones with higher fat content (think burgers, bratwursts and BBQ chicken with its skin still on), and processed meats like hot dogs can contain nitrosamines, which in some studies have been linked to cancer. Even the act of charring foods can form “heterocyclic amines,” which may increase the risk of cancer.

However, grilling foods can also be a great way to cook them without needing extra calorie-laden sauces or high-fat oils. Fish and many vegetables are well-suited for a hot grill. You can even prepare healthier french fries by tossing hand-cut raw potato slices in a lightly-oiled cake pan, sprinkling them with your favorite seasoning and roasting them over a low heat until tender.

After the grill has been put away until next Memorial Day, we are greeted by several delicious seasonal vegetables and fruits. Autumn has a lot to offer the healthy-minded, and in a recent poll by Self magazine, 38 percent of respondents named autumn their favorite eating season. So what are the top “superfoods” for fall? Topping the list are Bartlett pears, beets, butternut squash, cranberry beans, apples, kale and Brussels sprouts. These foods are packed with vitamins and nutrients.

Whatever your plans are for this Labor Day weekend have fun, be safe, eat healthy and share with us your end-of-summer adventures!