Starbucks— Eat This: Whole-Grain Oatmeal, with optional Blueberry Toppings from 6 Healthier Airport Eats

6 Healthier Airport Eats

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Flickr/Mooshinier

Starbucks— Eat This: Whole-Grain Oatmeal, with optional Blueberry Toppings

Glass cases filled with decadent pastries make indulgent breakfasts at Starbucks totally tempting. But opting for a bowl of oatmeal with fresh fruit toppings instead will leave you feeling more energized and satiated. “I avoid the brown sugar and pack peanut or almond butter packets, to add in [my oatmeal], but their mixed nuts are great, too," says Calcote. (150 calories, 2.5g fat, 27g carbs, 5g protein 0mg sodium & 4g fiber)

Flickr/Rickilee

Au Bon Pain— Eat This: Thai Peanut Chicken Salad & Fresh Fruit Cup

Compared to many of their starchy sandwiches, at Au Bon Pain the salad menu offers some smarter selections. This one in particular is low in calories, high in protein and includes plenty of veggies. Ask for the dressing on the side and add a fresh fruit cup for an extra energy boost. (Salad:190 calories, 1g saturated fat, 20g carbs, 19g protein, 340mg sodium & 4g fiber; Fruit:140 cals, 36g carbs, 2g protein & 3g fiber)

Flickr/Diluvienne

Not That: The Veggie Sandwich

Calcote recommends looking for menu items that feature vegetables, but just because they happen to be a meal's main component doesn't always mean it's the best choice. This sandwich is a perfect example of an option that sounds unassuming, but really it's loaded with a lot more calories than you might think. Arugula and roasted peppers are great, but the mozzarella cheese and oil-based aioli sauce are sneaky sources of extra calories. Here's a good example of a time when it'd be a wise idea to hold the cheese or ask for the sauce on the side and save half of your sandwich for later. (640 calories, 9g saturated fat, 79g carbs, 24g protein, 950mg sodium, & 9g fiber)

Flickr/Photoantenna

Subway— Eat This: Oven Roasted Chicken on 9 Grain Wheat Bread (6’’)

With this sandwich, roasted or grilled chicken packs a great protein punch, and at Subway the option to add extra veggies is always available. Five dollar foot-longs are frugal, but keep calorie counts in check by opting for the six-inch size or saving half of a whole sub for a future meal. (320 calories, 5g fat, 47g carbs, 23g protein, 610mg sodium, 5g fiber)

Flickr/Isriya

Not That: Sweet Onion Chicken Teriyaki (6’’)

This sub isn’t the worst you could choose at subway, but you might be better off opting for a different dressing since Subway’s sweet onion sauce is a sneaky source of added sugar. Calcote advises we avoid added sugar because it causes quick bursts in our blood sugar levels. "This is taxing on the pancreas, which then has to release more insulin to bring blood sugar levels down to a normal range. It also means you may experience an energy crash,” she explains. This might make you to feel fatigued or spark the desire to eat another snack in order to increase energy. (370 calories, 4.5g fat, 57g, carbs, 16g sugar, 25g protein, 770mg sodium & 5g fiber)

Flickr/KevHarb

Sbarro— Eat This: Fresh Tomato & Mozzarella (1 Slice)

Obviously there are more wholesome places to eat than a pizza place, but for the times when you just really want a slice this option has one of the lowest calorie counts on Sbarro's menu. Plus, the fresh tomato will provide nutrients like lycopene and vitamin A. Other low-cal items include the Margherita Pizza (1 slice is 340 calories) or the  “Skinny” Pizza (1 slice is 270 calories).

Flickr/NMcbean

Not That: Spinach Calzone 1 Calzone

Yes, spinach is nutritious, but at 810 calories and 38 grams of fat this spinach calzone really is not. Plus, with 1290mg of sodium chowing down on this hunk of cheese-stuffed bread might actually blow you up like a balloon; in which case you could fly yourself to your final destination. “Sodium causes water retention, which can leave us feeling bloated and sluggish. Some people experience swelling and water retention from traveling, anyway, so this exacerbates the issue. Chronic water retention can cause an increase in blood pressure, as well,” says Calcote(810 calories, 38g fat, 86g carbs, 31g protein, 1290mg sodium, & 4g fiber)

Flickr/TomArthur

Jamba Juice— Eat This: Peach Pleasure® Smoothie (16 0z.)

Before you assume that all smoothies are good for you, first make sure you know what ingredients yours was made with. This one contains only a few ingredients: bananas, peaches, orange juice, peach juice blend, and orange sherbert. With 260 calories this is one of the lighter options on the Jamba Juice menu and if you opt for a "Make it Light" version that count comes down to just 170 calories. (260 calories, 1g fat, 61g carbs, 2g protein 35mg sodium)

Flickr/ShawDM

Not That: Pumpkin Smash® Smoothie (16oz.)

Fruit smoothies are typically loaded with lots of sugar because fresh fruit contains fructose, a natural form of sugar. The problem with this smoothie though, is that it packs an extraordinary amount of that sweet stuff (75g per 16oz.) but contains no fruit (or any "fresh" ingredients for that matter), meaning most of the sugar is likely refined. "Be especially weary of liquid calories, as they don't leave you feeling as full as a solid meal would and are often filled with added sugars," says Chang. The essence of smoothies easily makes them seem like a smart snack selection, but this one should certainly be treated more like a dessert. (390 calories, 0g fat, 83g carbs, 10g protein, 320mg sodium & 1g fiber)

Flickr/PowerPlantPop

Panda Express— Eat This: String Bean Chicken

This dish is high in protein and has a low sodium content, well at least compared to some of the other options on the menu. Ask for the sauce on the side if possible and opt for a side of veggies if you can, too. (300 cals, 13g fat, 8g carbs, 36g protein, 530mg sodium & 0g fiber).

Flickr/Suedebicycle

Not That: Black Pepper Chicken

Maybe this meal is low in calories but it packs a whopping 1,050mg of sodium per serving. The FDA recommends consuming no more than 2,400mg per day. Downing this dish would put you at almost half of your daily sodium intake for the day with just one meal. (200 calories, 10g fat, 13g carbs, 15g protein, 1,050mg sodium, & 1g fiber)

6 Healthier Airport Eats