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Things are looking up for airport dining!
Gone are the days of a limited selection of overpriced and underwhelming food options. In naming its top 10 US airports for food and drink this month, Food & Wine noted that the fare in layover land has “shifted from the pragmatic to the palatable.”
With more choices than ever before, it’s important to pick wisely.
The last thing you want to do is eat a mediocre meal and then cram yourself into a metal tube with wings for several hours.
That’s why The Post had three NYC-area nutrition experts reveal the secrets to healthfully and safely navigating the airport food court. These five types of foods and beverages simply will not fly.
Alcohol
Whiskey is risky. Airlines have the right to refuse passengers who booze too hard at the airport. Say you make it onto the plane — do you want to spend the flight sick in a compact commode?
And even small amounts of alcohol can lead to dehydration and increased urination.
“I don’t recommend drinking alcohol before a flight, at least not too much,” Stephanie Schiff, a registered dietitian nutritionist at Northwell Huntington Hospital, told The Post.
“The air in planes is very dry and can contribute to dehydration, which can be exacerbated by drinking alcohol,” she added. “Dehydration can lead to headaches, fatigue and dizziness.”
Caffeinated beverages
Bad news, brew fans. Caffeine is also a diuretic.
“While many travelers arrive to the airport sleep-deprived, intake of caffeine is not without consequence,” said Sharon Puello, a registered dietitian and nutritionist at NYC Health + Hospitals/Jacobi.
“Not only can it send you to the bathroom more often, depending on the individual, it may also result in rebound sleepiness, affecting one’s energy levels once they land and are eager to enjoy their stay.”
That’s why Schiff opts for decaf — with restrictions.
She only buys coffee from major retail chains where she’s confident in the food safety practices.
“I have the baristas or servers put milk in my coffee behind the counter,” Schiff said. “I don’t use milk or cream in open containers out front — they may have been sitting there for a while.”
Fountain drinks
“The increased risk for bacterial ingestion if the beverage dispenser has not been cleaned properly, plus the added sugar, is not worth the momentary enjoyment,” Puello said.
Schiff pointed out that sodas and other carbonated beverages can also cause bloating, adding to discomfort during travel.
Both prefer bottled beverages — iced tea or juice for the vitamins — because they are packaged in sanitary, sealed containers.
Beans
If you can’t stomach the pressure, Schiff also recommends avoiding beans and cruciferous vegetables like broccoli and cauliflower.
“These foods can cause bloating, which can be worse when you fly due to changes in air pressure,” she said. “You don’t want to deal with that on a plane, so avoid those bean burritos.”
Pre-packaged and self-serve food
Many airport vendors sell grab-and-go pre-packaged salads and wraps.
That’s a no-go for Schiff.
“Although I love salads and cut fruit when I’m home, I don’t buy them in airports,” she explained. “I don’t know if they’ve been washed or handled properly, and you can contract illnesses such as E.coli or norovirus.”
Also on her no-fly list: airport buffets because the hot foods are often not hot enough to kill bacteria. As for sushi, “I’d rather not chance it.”
Bacteria grow most rapidly between 40 degrees Fahrenheit and 140 degrees Fahrenheit, a range known as the “danger zone.”
Samantha Dieras, registered dietitian and director of ambulatory nutrition services at Mount Sinai Hospital, suggests looking for expiration dates on pre-packaged foods to ensure you are within the window.
Perishable foods should be consumed within two hours of them leaving the safe temperature zone, Dieras reported.
“After that timeframe, bacteria can grow,” she said. “For example, if you buy a yogurt, eat it within two hours. If you are planning to stock up for a six-hour flight and wait until hour 4, you are putting yourself at risk of developing a food-borne illness.”
What to consume at airports
Water is a must. Schiff notes that you can bring an empty water bottle and fill it inside the airport after going through security.
Puello suggests carrying single-serve portions of your favorite electrolyte powder to add to airport water.
Food-wise, Puello prefers shelf-stable snacks such as RX and KIND bars, chocolate-covered nuts, trail mix and hard cheeses like cheddar, provolone and Swiss packaged with crackers or nuts.
“Each of these options is satisfying and unlikely to leave you feeling ill or rushing to the bathroom,” she said.
If that doesn’t sound appetizing, you can always bring solid food like sandwiches and snacks through security.
“This way you get to eat what you want, you know it’s safe, and you don’t have to deal with high airport prices,” Schiff said.
