WATCH: Gut-Busting Airline Food

When we last checked in with Charles Platkin, aka The Diet Detective, he had just released his sixth Annual Airline Snacking and On-board Food Survey. The survey, for which he analyzes nutrition information provided by airline media offices, showed that Air Canada and Virgin America were tops for healthy food options.

Returning in late 2012, the survey’s latest iteration added Alaska Airlines, Frontier and Allegiant to the list. And, while Air Canada and Virgin America were equally healthful in 2011, Virgin America rose to the top spot this year. Alaska Airlines rounded out the top three.

One thing that the survey nicely highlights is just how many calories really lurk in the supposedly “healthy” offerings on airline menus. For instance, you could have a 6 oz can of nuts on United… or you could have a cheeseburger and fries for the same number of calories. But, on the other hand, it does call out less guilt-inducing picks like vegetables with ranch dip or hummus. Check out the video above to find out about the not-so-friendly food of the friendly skies.

And, for some ways to eat healthy while in transit, check out the slideshow below.

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• Water

  Buy it after the security checkpoint to take on board. Dehydration can cause or exacerbate hunger, jet lag and fatigue.

• Cereal

  Think a href=”http://www.kashi.com/” target=”_hplink”Kashi/a, shredded wheat or other low-calorie cereals. Look for portable, low-calorie choices, under 120 calories per cup. You can also look for cereal in a cup. It’s portion controlled in 1.5-ounce packs that are easy to store and easy to use.

• Salads and Fruit

  Stick with fruits such as apples and oranges that can withstand some rough treatment. You can even bring a banana if you put it in a container such as a a href=”http://www.bananasaver.com/” target=”_hplink”banana saver/a. Grapes or almost any other fruit can be carried in a plastic container. Also, cut fruit or salads are often sold in the airport. They’re a bit more expensive than bringing your own, but at least they’re healthy alternatives to what is served on board.

• Energy Bars

  Although they tend to be high in calories and fat, energy bars are generally better than a slice of pizza or a candy bar at the airport. Choose a href=”http://www.larabarstore.com/” target=”_hplink”Larabars/a; they have nothing but healthy ingredients.

• Yogurt

  Yogurt is a great portable snack. You can purchase it after you go through security.

• Peel-and-Eat Tuna and Salmon Cups

  a href=”http://chickenofthesea.com/” target=”_hplink”Chicken of the Sea/a makes easy-to-open cups that are a quick protein source. With no draining required, this wild-caught tuna or salmon is perfect for on-the-go lunches and snacks.

• Sandwiches

  Pre-cut them into portion-controlled sections so you can pull them out at different times during the trip without making a mess. Chicken, turkey, cold cuts and cheese (on 100-percent whole-wheat bread) are all great options for sandwiches on the go.

• Nuts

  They’re a good source of protein, and they help fend off hunger. Portion them into one-ounce bags (about 160 calories each).

• Dried or Freeze-Dried Fruit and Vegetables

  Eat dried fruit in moderation; it’s high in calories. Try a href=”http://sensiblefoods.com/” target=”_hplink”Sensible Foods/a, a href=”http://www.brothersallnatural.com/” target=”_hplink”Brothers-All-Natural/a or a href=”http://www.funkymonkeysnacks.com/” target=”_hplink”Funky Monkey Snacks/a.

• Whole-Wheat Crackers

  Make sure to get 100-percent whole-wheat crackers such as a href=”http://www.akmakbakeries.com/” target=”_hplink”Ak Mak/a or a href=”http://www.drkracker.com/” target=”_hplink”Dr. Kracker/a.

• Beef Jerky

  Especially if you’re a low-carb fan — but not if you’re watching your sodium.

• Soy Chips and PopChips

  a href=”http://www.glennys.com/” target=”_hplink”Soy chips/a and a href=”http://www.popchips.com/” target=”_hplink”PopChips/a are another portable, low-cal, high-fiber snack.

• All Natural Fruit Roll-Ups (no sugar added)

  Check out a href=”http://www.stretchislandfruit.com/” target=”_hplink”Stretch Island Fruit Company’s/a Original Fruit Strips, FruitaBü and Smoooshed Fruit Rolls.

  -Courtesy of a href=”http://www.dietdetective.com” target=”_hplink”The Diet Detective/a

• Watch: “How to Eat Healthy While Traveling”

WATCH: Gut-Busting Airline Food