What Bad Airport Food Costs, in Money and Calories

You frantically packed for your flight, shut down everything at work, and find yourself running to catch that plane to see beloved family and friends. Did you remember to eat? Not everyone is cut out for the aspirational life of a healthy eating blogger, so maybe you didn’t have time to pack homemade amaranth granola, date bites, or sprouted mung beans. It’s going to be okay. Even if you’ve got to catch a snack on the fly, airports have a lot of healthy option these days. Still, boredom, stress, and emotions could steer you to make less-than-ideal choices. Here’s what some common mistakes could cost you, in cold hard cash and calories.

Terminal Scenario #1: PSL & Pound Cake

You’re barely conscious for your early-morning flight, so you buy a large pumpkin-spice latte and a slice of glazed pound cake. Wake-up call: You’ll be flying high with that buzz—that’s more than 100 g of sugar!

$7.70 total ($5.25 + $2.45)
940 calories (470 + 470)

Terminal Scenario #2: The Not-So Happy Meal

You screeched in from work and you’re starving, so you treat yourself to a double cheeseburger. And what is regret without a side of fries and a chocolate shake? Altogether, you might be looking at a whole day’s worth of calories in a single meal.

$17.08 total ($8.09 + $2.99 + $6)
2,015 calories (855 + 420 + 740)

Terminal Scenario #3: Sodium Express

If takeout Chinese is your travel go-to, watch out for that soy. A combo plate of greasy chow mein, chicken, and an egg roll can be cheap, but it costs you in sodium—nearly 2300 mg, the upper limit for an entire day. Better factor in a large drink—you’re going to be thirsty.

$10 total ($7.70 + $2.30)
1,460 calories (510 + 290 + 200 + 460)

Terminal Scenario #4: Pre-Board Burrito

You’re scanning the terminal for a healthier option—Mexican could be fresh, right? That depends. If it’s a super burrito stuffed with carnitas, cream, and cheese, with chips and guac on the side, you’re biting off more than 100 g of fat.  

$14.25 ($10.40 + $3.85)
1,815 calories (1,015 + 800)

Terminal Scenario #5: In-Flight Sips & Snacks

Or maybe you’re so late, you sprint through the terminal, no time to buy a single snack. Once you’re finally seated on the plane, you might be ready for a stiff drink. Two mini booze bottles, mixed with cola, could have you reaching for a snack box full of crackers and salami. Not only is alcohol packed with calories, it can also dehydrate and interrupt sleep. So much for catching up on your beauty rest with that in-flight nap!

$24.99 total ($8 + $8 + $8.99)
1082 calories (110 +110 + 150 + 712)

Holiday travel is not for the faint of heart! The better route? Setting yourself up with healthy options, before you’re tired or hangry. If you have 2 minutes before the taxi arrives to take you to the airport, grab some veggies and a part-skim mozzarella cheese stick from the fridge. If you have 2 minutes at the gate before your flight starts boarding, snag a banana and almonds from the magazine stand. If your flight is delayed and you’re desperate, try to keep it simple and focus on whole ingredients: yogurt and fruit, hummus and veggies, or a grilled chicken salad or sandwich, without too many creamy or sneaky toppings.

And if you’re eating for any reason other than actual hunger, take a deep breath. There will probably be a fridge full of food when you arrive, so make your mom proud—buckle up, drink lots of water, and don’t spoil your turkey dinner.