Healthy Eating in the Sky

Healthy Eating in the Sky

I’ve been flying with my three kids since they were each three months old. We’ve flown to Europe, throughout the U.S., the Caribbean, and Israel. Tonight we’re heading to our annual non-stop 11 hour flight to Israel. Having a good flight with 3 kids isn’t about luck, it’s about knowing what the heck to expect—and I’ve got that down.

Be Prepared!
I always bring a backpack of snacks for both the adults and kids. Here’s my usual rundown:

  • Cereal like Puffins, Kix or plain Cheerios
  • Granola bars, fruit bars, and KIND bars (for me)
  • Unsalted pretzels
  • PB&J on whole wheat bread (you don’t have to worry about spoilage)
  • Sugarless gum (for adults to freshen breath)
  • Sucking candy or lollipop (for kids during take-off and landing)
  • Homemade trail mix with dried fruit and nuts
  • Fresh fruit like bananas, apples, or grapes


It’s important to make sure your little one drinks enough on the plane. Buy a bottle of water after security check at the airport so you have it readily available. I also bring an empty suppy cup for my little one and have the flight attendant fill it with milk or water before the kids go to sleep. It also helps avoid spills, tears, and wet clothing. Be sure to monitor their trips to the restroom- they should have to go several times during the flight or have a few wet diapers.

Non-Food Entertainment
Bringing the right entertainment is also important—it helps avoid mindless munching. One of my kids loved play-doh when she was 1-year old—so I toted along 2 containers. This time around we packed a few books, drawing pad, markers and paper, workbook (my 4-year old wants to do “homework”), the ipod for music and ipad for movies.

Before & After the Flight
Be prepared…once the car is packed and you start driving to the airport the kids will start complaining they’re hungry and thirsty—even if you JUST fed them. Have some water for the car ride and a quick snack like granola bar or fruit at your fingertips.

After the flight everyone is usually super hungry and thirsty for something cold. I tell whoever is picking me up to bring cold drinks (like juice) or make sure I bring the correct currency so I can buy something quick and easy.

Let’s Discuss: How do you eat healthy during a long flight?

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