In-flight food isn’t what it used to be: Whereas most airlines used to serve full meals and snacks for free even on long domestic flights — no matter how frozen or bland — you’re now charged extra if you crave anything beyond standard peanuts, pretzels, or cookies. While it’s usually better to bring your own snacks, sometimes the in-flight menu is all you’ve got. Fortunately, it is possible to make nutritious choices on the airline, as long as you’re willing to pay for them. Penn State sports nutritionist Kris Clark says some key things to look out for on a menu include plenty of protein (to halt hunger), fruits and veggies (for vitamins, minerals, and appetite-controlling fiber), and meals with fewer calories. To find meals that fit this criteria, we recruited Clark and Ohio State University sports dietitian Jacqueline Buell to pore over the menus for a number of flights and come up with recommendations. Here are the meals that you can order in-air without guilt or regret.
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