Healthy Layover Food for the Holidays

December 20, 2009 8:55 pm

Do long layovers and flight cancellations have you grabbing the first thing you see at the food court? Airport food doesn't have to mean extra calories. Here are a few choices and tips to help you stay slim this holiday season:

1. Dunkin Donuts

Surprising High Calorie Choice: Ham, Egg & Cheese on Croissant
30 grams of fat, 510 calories

Better Choice: Egg White Turkey Sausage Flatbread
6 grams of fat, 280 calories

Think you're safe because the first choice sounds Atkins-friendly? While it has a decent serving of protein, it's also high in saturated fat, and the croissant is typically the worst choice among other types of bread or roll options.

2. Panda Express

Surprising High Calorie Choice: Eggplant and Tofu
24 grams of fat, 310 calories

Better Choice: Broccoli Chicken
9 grams of fat, 180 calories

Just because eggplant and tofu sounds healthy doesn't mean that it is in this case. Panda Express' variety of steamed vegetable options are a safe bet.

3. Baja Fresh

Surprising High Calorie Choice: Charbroiled Fish Tostada Salad
55 grams of fat, 1130 calories

Better Choice: Charbroiled Chicken Ensalada Salad
7 grams of fat, 310 calories

People are often misled by the word "salad", and "charbroiled" sounds pretty innocuous too—but the charbroiled fish tostada salad is the WORST choice in terms of fat and calories of all mentioned here—practically an entire daily caloric intake in one salad! Choose one of their ensalada salads instead.

4. Wendy's

Surprising High Calorie Choice: Mandarin Chicken Salad with Grilled Chicken Fillet
25 grams of fat, 540 calories

Better Choice: Spicy Chicken Sandwich
16 grams of fat, 470 calories

At Wendy's the spicy chicken sandwich is a tasty favorite that beats this salad, as well as their burgers and chicken nuggets in terms of nutrition. Remove the bun and you'll save even more calories!

5. Champions Sports Bar

Surprising High Calorie Choice: Cobb Salad
39 grams of fat, 469 calories

Better Choice: Greek Chicken Salad
9 grams of fat, 220 calories

Once again, not all salads are created equal. Greek salads are typically a good choice, and usually comprised of "good fat", such as olives, feta cheese and olive oil, which you don't have to feel guilty about, in moderation.

6. Hudson News

Surprising High Calorie Choice: Your favorite chocolate candy bar
(Okay, not really a surprise that this isn't nutritious)

Better Choice: Special K Chocolate Protein Snack Bar
3.5 grams of fat, 110 calories

Attention chocolate lovers: This healthier protein snack bar will satisfy your chocolate craving without sabotaging your holiday diet.