Travelore Tips: What You Should Never Order On A Plane–According To Flight Attendants

You'll think twice the next time you look at the menu onboard...

Airplane food and drinks have improved over the years, but there are still a few in-flight orders that even seasoned travelers think twice about. After spending a heavy travel month bouncing between early-morning departures and long-haul flights, I decided to ask the people who know airline cabins best: flight attendants.

Rather than focusing on any one airline, I asked a simple question during multiple flights: what are the items passengers are better off skipping in the air? Their answers were candid, consistent, and surprisingly practical. While none of these suggestions are meant to alarm travelers, they do shed light on how flying changes everything from hygiene to how your body processes food and alcohol.

Here’s what flight attendants recommend avoiding—and why.

Don’t use ice in your drinks

Several flight attendants noted that ice can be a gray area onboard. While aircraft are cleaned regularly, the tools used to scoop ice aren’t always washed between flights in the same way galley equipment is. That doesn’t mean every airline operates the same way, but if cleanliness is top of mind for you, ordering beverages without ice is an easy workaround. Bottled drinks or canned seltzers poured directly into a cup avoid the issue altogether.

Diet Coke with extra foam

This one surprised me, but it came up more than once. Diet Coke, in particular, tends to foam excessively at altitude. Cabin pressure causes carbonation to behave differently, and Diet Coke is notorious for producing long-lasting foam when poured onboard. That’s why it often takes flight attendants longer to serve — and why some quietly dread the order. If you’re craving soda, other options tend to be quicker and less messy.

Say no to double alcoholic drinks

Alcohol affects the body differently at cruising altitude. Lower oxygen levels can intensify its effects, meaning a drink or two may hit harder than expected. Flight attendants also pointed out that getting overly buzzed in a confined cabin isn’t enjoyable for the person drinking — or the people seated nearby. Long flights can make it easy to feel both intoxicated and dehydrated before you even land.

Save Bloody Marys for land

While tomato juice is famously popular on planes, flight attendants warned that drinks with high sodium content can contribute to bloating and swelling, especially on longer flights. Sitting for extended periods already causes fluid retention, and salty cocktails may make that discomfort worse. For travelers prone to puffy ankles or post-flight fatigue, it might be worth saving celebratory drinks for after landing.

Avoid fish entrées

In-flight meals are reheated rather than freshly cooked, and fish doesn’t always fare well in that process. Several flight attendants said fish dishes are among the least forgiving when it comes to texture and smell. Since meals are typically heated using steam or convection methods, proteins that rely on precise cooking temperatures can easily dry out or become unpleasant.

What to order instead

If you want to keep things simple, flight attendants generally recommend sealed beverages, lighter meals, and options that don’t rely heavily on reheating. Sparkling water without ice, packaged snacks, and straightforward meals tend to be the safest bets. These choices minimize surprises and help you feel better when you arrive.

Flying already puts stress on your body in subtle ways. Making a few small, informed choices about what you order onboard can go a long way toward a more comfortable trip, and fewer regrets at 35,000 feet.

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What You Should Know Before You Eat Airplane Food

Anuj Shrestha / for NBC News

By Adiel Kaplan, Lindsey Bomnin, Vicky Nguyen, Julianna Rennie and Erin Williams

Jason Alderman was hungry. It was the beginning of his regular Sunday night commute from San Francisco to Boston, but unlike most weeks, he hadn't grabbed food before boarding his plane. So that June 2018 evening, the public relations executive did something he'd sworn he'd never do again: He ate the in-flight meal.

Sitting in business class, he ordered the duck ravioli after he says the flight attendant assured him it was "very good." But a few hours later, Alderman knew something was wrong.

"About three-quarters of the way through the flight, I start feeling really bad. Really, really bad," he recalled. "If you've never had food poisoning before, it's like going 10 rounds with Muhammad Ali."

Alderman says he managed to reach his Boston apartment before he became violently ill.

He can't remember how long it lasted. "You sort of get lost in this time warp of misery," he said. "I got a few hours of sleep, cleaned myself off, took a shower, and went into work. It was probably one of my lower performing days."

Is airline food safe to eat? What you need to know

DEC. 27, 201903:44

Alderman's story may carry a familiar ring for many travelers. Jokes and tales about the quality of in-flight meals are nothing new. But just how safe is airline food?

An NBC News investigation of airline catering found an industry with limited oversight in which outbreaks are difficult to track. Food safety for airline caterers and airlines is regulated by the federal Food and Drug Administration, which requires inspections of this industry far less frequently than it recommends local health agencies inspect restaurants. When airline food inspections do occur, they can reveal serious safety violations — as many as 22 in a single inspection — but rarely lead to penalties.

Under the FDA's rules, the agency only has to inspect airline caterers every three to five years. FDA rules for airlines are even looser than for caterers: planes receive random FDA inspections "when time and opportunity allow," according to an agency manual.

In contrast, the FDA's food code, which guides the food safety rules adopted by state and local governments, recommends that local authorities inspect food establishments every six months, with exceptions for low-risk facilities. But airline catering facilities don't always fall under those codes. The FDA considers them different from restaurants because caterers do not sell food directly to consumers, instead contracting with airlines that do.

Jason Alderman said the most disappointing part of getting food poisoning after eating duck ravioli on a plane was trying to tell authorities what happened.TODAY

Some states, like California, do send health inspectors to airline catering facilities. But state and local inspection agencies in multiple states — including those that oversee the cities and counties where both Chicago airports, the Dallas-Fort Worth airport and the Atlanta airport are located — told NBC News that airline caterers were outside their jurisdiction, and only inspected by the FDA.

"Dates of inspection represent only a snapshot of FDA's engagement with companies," the FDA said in a statement. "They are not an accurate indicator of FDA's overall engagement. Between inspections, FDA often engages regularly with companies, particularly regarding corrective actions."

In the past four years, FDA inspectors have found condensation dripping onto food, fans blowing dust on food, thermometers off by as much as 25 degrees, raw meat contaminating cooked meat, moldy bread, live birds and insects, as well as bird and rodent poop and more at airline catering facilities, according to more than 1,000 pages of inspection reports obtained by public records request.

Whether those violations may have led to illnesses is difficult to say, according to food safety experts. NBC News also found that tracking foodborne illnesses from airplane food is particularly challenging. First of all, the victims disperse.

"Outbreaks from airline food are very difficult to identify because the people get dispersed into various locations," said Roy Costa, an environmental health inspector and trainer who has worked as a state food inspector and served as an expert witness in food safety lawsuits. "It's not like having a cluster of people that you can identify all had one exposure, so it's difficult to pin them down."

The Centers for Disease Control and Prevention estimates that 48 million Americans get food poisoning every year. Scientists have identified more than 250 foodborne illnesses ranging from mild to deadly, all with different incubation periods. The most common ones can hit anywhere from 30 minutes after eating to up to four weeks later, according to the CDC. The longer the incubation period, the harder it is to connect it to the food that spread the bacteria.

Travel isn't the only barrier to discovering potential outbreaks. The systems for reporting illnesses can be confusing to navigate — so even when passengers try to report their illnesses, the stories can fall through the cracks.

'Oh, it's negligent'

Airline catering is a nearly $6 billion industry in the United States alone, according to an analysis of the industry by market research firm IBISWorld. It is dominated by three companies: LSG Sky Chefs (owned by the German airline Lufthansa and larger than the next two caterers combined), Gate Gourmet and Flying Food Group. Together, they make up nearly half the U.S. market. While a few airlines, like United, do some of their catering in-house, most in-flight meals and snacks on major airlines are supplied by catering companies.

Airline catering is a nearly $6 billion industry in the U.S. alone.Kondor83 / Getty Images/iStockphoto

Catering facilities are typically on airport grounds, or located within a few miles of the tarmac. After preparation, food is loaded onto narrow carts that fit in airplane aisles, then placed on trucks with hydraulic lifts that take it to waiting planes.

Source: https://www.nbcnews.com/health/health-news/mile-high-ugh-what-you-should-know-you-eat-airplane-n1060461

Lufthansa Introduces “A La Carte Dining” Meals In Economy And Premium Economy Class

• In the future, seven selected menus can be ordered on long-haul flights for an extra charge

From summer 2018, Lufthansa Economy and Premium Economy Class passengers will be able to order one of seven selected “A la carte dining” meals on long-haul flights, for an extra charge.

The menu, which offers different variations to choose from depending on your taste and preference, includes meals such as:  grilled steak, Bento Box with a selection of classic Japanese sushi specialities, hearty Bavarian snacks, an Asian healthy menu with quinoa, or Mediterranean pasta with choice of shrimp or exotic Thai curry. All items are served to the passenger on stylish porcelain.

The multi-course menus are offered on almost all Lufthansa intercontinental flights from Frankfurt and Munich and are served on order instead of the regular first meal. They cost between 19 and 33 euros and are expected to be available beginning May 2018. The “A la carte dining” meals can be booked on lufthansa.com up to 24 hours before departure.

The “A la carte dining” meals do not replace the existing food and drink offerings in Economy and Premium Economy Class, but complement them at the passengers' individual request. Availability per flight is limited.

About The Lufthansa Group
The Lufthansa Group is the world’s biggest airline group in in terms of revenue, and is also the market leader in Europe’s airline sector. The Group strives to be the “First Choice in Aviation” for its customers, employees, shareholders and partners. And safety, quality, reliability and innovation are the prime credentials and priorities of all its business activities.
The Lufthansa Group is divided into the three strategic areas of Hub Airlines, Point-to-Point Business and Service Companies. The Group’s network carriers, with their premium brands of Lufthansa, SWISS and Austrian Airlines, serve its home market from their Frankfurt, Munich, Zurich and Vienna hubs. With its Eurowings brand, the Group also offers short- and long-haul point-to-point services in the growing private travel market. And with its service companies, which are all global market leaders in their individual industries, the Lufthansa Group has found success in further areas of the aviation business.
The Lufthansa Group’s airlines currently (winter schedule) serve 288 destinations in 106 countries on four continents and offer 12,461 weekly frequencies. The Group’s total fleet comprises some 617 aircraft and its member airlines will be taking delivery of 205 new aircraft between now and 2025. In 2017, the Lufthansa Group employed around 124,000 personnel, welcomed 130 million passengers aboard its flights and generated sales of around EUR 31.7 billion.

Air France Announces New A La Carte Menu Options, "My Fun Menu" Created For Teenagers And Young Adults

As of April 1, 2018, Air France will add a new menu to its A La Carte Menu selection on board long-haul flights* - “My Fun Menu”.  This menu, created from high-quality ingredients, will delight the taste buds of the most demanding gourmands.  This new offer notably meets the expectations of teenagers and young adults.  It will be available for purchase starting January 11, 2018 for flights departing from April 1, 2018 onward at a price of 13 euros or 4,500 miles.

My Fun Menu Includes:

Main dish:

• Burger made from French beef, with Emmental cheese and Bearnaise sauce
• Kettle chips with sea salt

Dessert:

• Mini Yop yogurt drink (strawberry flavor)
• Donut with caramel filling

Sweet treat:

• Haribo sweets

A La Carte Menus – a selection of menus to suit all tastes

In the Economy and Premium Economy cabins, Air France now offers five A La Carte Menus on flights departing from Paris to all destinations**. The options include:

• Le Marché de Jean Imbert – an exclusive culinary creation designed by the rising star of French cuisine;
• Une Sélection Lenôtre – a meal exclusively designed by the famous Lenôtre restaurants and boutiques;
• Ocean Menu – a seafood specialty menu offering a taste of the sea on board the flight;
• Tradition Menu – an array of French gourmet products allowing customers to enjoy the famous French culinary heritage;
• My Fun Menu – a feel-good menu to satisfy our young gourmands.

To learn more about Air France’s A La Carte Menus, visit  https://www.airfrance.us/US/en/common/resainfovol/achat/menu_a_la_carte.htm.

*On departure from Paris-Charles de Gaulle and Paris-Orly

**Excluding flights to Amman, Bangalore, Damascus, Delhi and Mumbai and flights AF022 on departure from Paris-Charles de Gaulle and to New York and AF3519 on departure from Reunion and to Paris-Orly during the summer season.

About Air France

Air France, a global airline of French inspiration, with high standards and a caring attitude, turns the flight into a moment of real pleasure on all its daily operations in France, Europe and worldwide.

Air France-KLM is the leading Group in terms of international traffic on departure from Europe. In 2017, it offers its customers access to a network covering 328 destinations in 118 countries thanks to its five brands Air France, KLM Royal Dutch Airlines, Transavia, Joon and HOP! Air France. With a fleet of 534 aircraft in operation and 93.4 million passengers carried in 2016, Air France-KLM operates up to 2,300 daily flights, mainly from its hubs at Paris-Charles de Gaulle and Amsterdam-Schiphol.

Its Flying Blue frequent flyer programme is one of the leaders in Europe with over 27 million members.

Air France-KLM and its partners Delta Air Lines and Alitalia operate the biggest trans-Atlantic joint-venture with over 270 daily flights.

Air France-KLM is also a member of the SkyTeam alliance which has 20 member airlines, offering customers access to a global network of over 17,000 daily flights to more than 1,060 destinations in 177 countries.

Extensive Hunter College Survey Provides Travelers With Best In-Flight Food Choices And Health Rankings, Delta And Virgin America With The Healthiest Choices.

Survey provides travelers with the best in-flight food choices, 

including health ratings to make healthier choices 35,000 feet in the air

Delta and Virgin America Receive Top Rating

Knowing what are the ”best” and “worst” choices is a valuable tool for any traveler, so Dr. Charles Platkin, the director of the Hunter College NYC Food Policy Center and editor of DietDetective.com., once again studied the best “Calorie Bargains” and "Calorie Rip-offs" at 35,000 feet.

Hunter College NYC Food Policy Center and DietDetective.com have released the 2017-18 Airline Food Study, rating foods for twelve (12) airlines. The study assigned a “Health Score” (5 stars = highest rated, 0 star = lowest rated) based on criteria including healthy nutrients and calorie levels of meals, snack boxes and individual snacks, level of transparency (display of nutrient information & ingredients), improvement and maintenance of healthy offerings, menu innovation and cooperation in providing nutritional information. The survey includes health ratings, average calories per airline, comments, best bets, food offerings, costs, and nutrition information (e.g., calories, and exercise equivalents). See the full study at http://www.dietdetective.com/ airline-food-investigation/

“This year Delta and Virgin America share the top spot as the airlines with the ‘healthiest’ food choices in the sky. with Air Canada and JetBlue tied for second,”  says Charles Platkin, PhD, JD, MPH,  the executive director of the Hunter College NYC Food Policy Center and editor of DietDetective.com.

The average number of calories per menu choice was 360 in 2012; in 2013 it was 388; in 2014 it was 397; in 2015 it was 400; in 2016 it was 392; and this year it's 405 calories, a 13 calorie increase over last year. However, calories are not everything; the survey also looks at the nutrients in the foods when they are provided (they are requested each year), as well as innovations moving towards healthy, tasty, inexpensive, sustainable foods.

Here are the major airline food headlines:

• Delta is the clear leader among the major carriers and is tied with Virgin America this year as the healthiest airline.
• Alaska Air purchased Virgin America, and the goal is to maintain the status-quo when it comes to food in all categories until next year.
• American and Delta have once again started offering complimentary meals in economy class on domestic flights, something we haven't seen in more than 15 years.
• Airlines are eliminating those oversized packages of snack foods and offering individual smaller packages or eliminating individual snacks altogether.
• Some airlines are going back to serving individual complimentary snacks, but they’re not very healthy. How about an apple or an orange, or maybe a Clementine or a Halo (mandarin orange).
• The "Shame on You" award goes to Hawaiian, United Airlines and American. Hawiian just does not respond while United’s food and beverage department seems put-out by the process, and it shows in their responses to queries. American Airlines is not much better, with a media rep who also seems annoyed by the process.   
• Note to all airlines: It is not difficult to get nutritional information for all foods. Every airline uses detailed recipes; all they have to do is put the ingredients into a free online food calculator (such as supertracker.usda.gov), and in a few minutes they could have complete nutritional information.  
• Read  the press release from the FDA commissioner:  “One important step is ensuring consumers have access to reliable and actionable information about the foods they eat so that they can make more informed choices about their diets and health for themselves and their families.” Menu labeling is coming in May 2018.

Below are the surveyed airlines' "Health Scores" (Health Score: 5 stars = highest rating, 0 stars = lowest). For full survey results including full listings of the snack/on-board food offerings, comments, ratings, cost, calories, exercise equivalents, and tips go to http://www.DietDetective.com

Summary of Health Ratings (5 Stars is highest): Delta 4 stars, Virgin America 4 stars, Air Canada 3.75  stars, JetBlue 3.75 stars, Alaska Air 3.5 stars, United Airlines 2.75 stars, American 2.5 stars, Frontier Air 2.25  stars,  Southwest Airlines 2 stars, Allegiant Air 1.75 stars, Spirit Airlines 1.75 stars, Hawaiian Airlines 1 star

Delta Air Lines (www.delta.com)

Cooperation in Providing Nutritional Information: Excellent

Health Score:  4 stars

Average Calories Overall (Meals, Snack Boxes and Individual Snacks) =  480

Average Snack Box Calories = 560

Average Meal Calories = 559

Average Individual Snack Calories = 164

Comments:  Delta is doing an incredible job focusing on improving its food, transparency and communication.  It is the clear leader among the big carriers . While calories are surely not everything, it’s always nice to see a decrease; the overall calories are down from 527 to 480. Meals are down from 628 to 559. Delta has also eliminated many of its individual paid snacks; however, the free offerings (other than the almonds), while relatively low in calories, are still not the great choices.   Delta continues its commitment to improving its food in terms of health and consciousness.  Its menu continues to focus on “transparency into ingredient and allergen information for customers,” and its focus on transparency includes providing a key on the menu for snack items that are Non-GMO, Vegan, Gluten-Free, Kosher, and Lacto-Ovo Vegetarian.  Also, the Tapas box is the U.S. airline industry’s only non-GMO snack box. Delta continues to work with Luvo, which has a very strong commitment to healthy eating. All the calorie information for the Luvo items are listed on Delta’s menu (and online); I’m just not sure why the airline doesn’t put all nutritional information for all its food on the website and pocket cards.  Why not list ingredients, as well as fats, proteins, carbohydrates and sugar.

Best Bets: For a snack, the almonds are the best choice--even over the Kind bar or the lower-calorie pretzels.  The vegan, GMO-free Tapas Snack Box is a good healthy choice if you share or make it a meal (it’s too high in calories as a snack).  Within the box the best bests are the Super Seed Crackers, Snapea Crisps, dark chocolate, almonds, hummus, and quinoa with pepper dip. You can pass on the rest.

For morning travel, choose the continental breakfast (fruit and yogurt) at 345 calories, but save the Kind bar for a snack later in the day.  For Lunch/Dinner, choose the Sesame Noodle Salad or the Greek Meze Plate.  You can skip the caramel-filled chocolate to save calories.   

Virgin America (www.virginamerica.com)

Cooperation in Providing Nutritional Information: Excellent

Health Score: 4 stars  

Average Calories Overall (Meals, Snack Boxes and Individual Snacks) = 340

Average Snack Box Calories = 358

Average Meal Calories =  406

Average Individual Snack Calories = 276

Comments: The airline has been purchased Alaska Air, and eventually the Virgin name will disappear. The good news is that Alaska Air is committed to adopting the healthy food options (and transparency) of Virgin America.   Additionally, Alaska will more than likely reduce the sizes of the individual snacks. Virgin is still the only airline that provides nutritional information (not just calories) for all items. We applaud that transparency and hope Alaska continues to do so. There are not many menu changes (obviously because of the transition). The individual snacks are still unhealthy. There are nine snack options,which should include healthier options.

Best Bets: Avoid the individual snacks if you can. Even the nuts, which are the best choice, are high in calories if you consume the entire package. Always choose a real meal if you can. Even if it's slightly higher in calories; it will keep you full longer.

For breakfast, try the Udi's Granola with Yogurt and Fruit, which is a bit high in sugar but overall low in calories at 330. The best snack box is the Protein Meal with hummus, nuts and tuna; the others are a bit high in calories and are not really worth it. For kids, skip the Jet Set Kid Pack if you can, and go for the half peanut butter and jam sandwich. In general, almost all the meals (as long as they’re eaten as meals and not snacks) are good choices. The Quinoa Wrap at 420 calories is high in protein for a vegetarian meal, which will help keep you full longer. The Protein Plate is also a good choice, as is the Farro Salad with roasted chicken – powerful from a health perspective. Again, these are meals that will fill you up and help you avoid the junk. The good news is that none of the food goes overboard in terms of calories, so you really can't go too far wrong.

Air Canada (www.aircanada.com)

Cooperation in Providing Nutritional Information: Very Helpful

Health Score: 3.75 Stars

Average Calories Overall (Meals and Individual Snacks) = 320

Average Meal Calories = 377

Average Individual Snack Calories = 267

Comments: The airline keeps nutrients high and calorie counts low for meals. Also, it’s nice that they offer meals but no snack boxes. People tend to eat the entire snack box, which is typically high in calories and low on nutrients.  The airline has ended its relationship with the food company, Luvo, and replaced them with a company called Freshii. The individual snacks are not great and still need work because there are very few healthy choices. Also, Air Canada should be transparent, putting nutritional information and ingredients on the menu. Why not?

Best Bets: For breakfast, the Greek yogurt is still a good option – and will probably fill you up. The Avocado Smash Box with fresh guacamole, hard-boiled egg, green apple slices, and multigrain muesli bread sounds amazing and also offers 23g of filling protein to keep you energized. Honestly, that is the kind of food every airline should be offering. Skip the egg sandwich.  The Chicken Soup is a low-calorie choice for a snack that will fill you up, but be wary of the 950mg of sodium if you have high blood pressure. The Celery & Carrots with Ranch Dip (if you use no more than half the dip) is an OK choice. While the hummus and the guacamole options sound healthy, the pretzels and Tostitos offer little nutritional value, and you’d be better off having a meal if meals are available.

If meals are available, the newly added Pangoa Bowl and the Fiesta Wrap are high-nutrient, low-calorie choices. The California Roll is another light offering that’s low in fat and calories. It would also make a great snack! The Thai Chicken Wrap is also a high protein, lower calorie option, but very high in sodium.

JetBlue Airways (www.jetblue.com)

Cooperation in Providing Nutritional Information: Somewhat Helpful

Health Score: 3.75 stars

Average Calories Over All (Meals, Snack Boxes and Individual Snacks) = 337

Average Snack Box Calories = 357

Average Meal Calories = 483

Average Individual Snack Calories = 142

Comments: The individual snacks are still low in calories as well as nutritional value. The airline continues to post nutritional information for its snack boxes and meals on its website. They don’t post nutritional information for the individual snacks, but it is on the packaging.  In terms of free snacks, which JetBlue is famous for, how about offering something healthy--there is NOT a single healthy choice in the group.  However, the airline is clearly thinking about this on the snack box level--just look at the new AmpUp box with olives, hummus, Mary’s Gone Crackers (they’re great crackers) and a That’s It fruit bar--those are the types of snacks JetBlue should be offering for free. It would change the face of the airline. JetBlue should note that people are very serious about what they eat and are extremely conscious of choosing healthier, organic, non-GMO, nutritious foods.  Finally, the airline should offer actual meals on more flights.

Best Bets: Still not too much in the way of healthy individual snacks. So keep in mind, the individual snacks are free, and the JetBlue team is generally friendly and will not say no to requests for extra portions. As for the Eat Up boxes, the Pick Me Up box is lowest in calories but not necessarily the most nutritious. The AmpUp box features hummus, Mary’s Gone Crackers and almonds, and while it’s high in calories, it’s loaded with good nutrition (e.g. fiber and protein). Have it as a meal though, not as a snack, and skip the chocolate crispy squares to reduce low-nutrient calories. If you’re on a flight that offers the Eat Up Café, the Yogurt and Granola (you might want to limit the honey), the Kale & Quinoa Salad and the Spicy Soba & Korean-Style Chicken (unless you’re sodium sensitive) are all good choices. Skip the Grilled Chicken and Brie Sandwich, which is very high in calories and low on nutrition.

Alaska Airlines (www.alaskaair.com)

Cooperation in Providing Nutritional Information: Extremely Helpful

Health Score: 3.5 stars  

Average Calories Overall (Meals and Snack Boxes and Individual snacks) =  479.6

Average Snack Box Calories =  479

Average Meal Calories =  516.5

Average Individual Snack Calories = 315

Comments: The good news is that Alaska Airlines has purchased Virgin America (named the healthiest airline over the last few years), and has vowed to take on some of VA’s healthy approach to food.  That said, Alaska has always been committed to food, just not the healthiest.  The airline’s spokesperson was incredibly helpful and pointed out that the they will increase transparency on the combined airline and add many of VA’s healthy food choices  

Best Bets: Among the snack boxes, the Mediterranean Tapas hasn't changed much from last year and is still the healthiest choice. It has olives, hummus, almonds, dried fruit and even a dark chocolate bar. But keep in mind that 510 calories is a bit high for a "snack" (or even a meal), so it would be best if you either shared the box or had it as a meal replacement. For kids, the snack box may be tempting, but it's always better for children (and adults) to eat a real meal. FYI, the beef jerky is low in calories but very high in sodium. As far as breakfast goes, you can pick the Ham & Sweet Potato Frittata but skip the corn muffin. The breakfast offerings are a bit heavy and rich (as are all the meals). If you opt for the fruit and cheese plate, skip the crackers and half the cheese.  There aren’t too many dinner choices, but the Roast Turkey with Veggie Hash is a high-protein, low-calorie choice, although also high in sodium .

United Airlines (www.united.com)

Cooperation in Providing Nutritional Information: Somewhat Helpful

Health Score: 2.75 stars

Average Calories Overall (Meals, Snack Boxes and Individual Snacks) = 416

Average Meal Calories = 484

Average Snack Box Calories = 492

Average Individual Snack Calories = 311

Comments:  United, the 4th largest airline in the U.S., needs to change the way it thinks about its food offerings.  They have very little food transparency on the website, meaning that nutritional information is not available, and the ingredients are listed but you have to dig a bit to find them (and take a peek here--they’re not very “clean”). The individual snack choices are generally not healthy, the snack boxes could be much more food/healthy thoughtful, and the meals are average to OK.  Also, the food and beverage group as well as the media reps for the airline seem bothered and put off  by our inquiries.

Best Bets: Among the individual snacks, the hummus is the best choice, and it would be a good idea to avoid the other choices. Get the Tapas snack box, which is high in calories but has many healthy foods, including almonds, olives, hummus and bruschetta; just toss out the cheese spread. You should also share it unless you’re eating it as a meal. Skip the Classic and Select snack boxes. For breakfast, the Chobani Greek Yogurt and Fresh Fruit is OK, but it has a lot of sugar and a not-very-clean ingredients list (i.e., granola).  For Lunch/Dinner, the Mezze Sampler is your best bet and should keep you full. Another choice would be the. Mediterranean Chicken Wrap, although it has a bit too much cheese.  

American Airlines (www.aa.com)

Cooperation in Providing Nutritional Information: Below Average

Health Score:  2.5 stars

Average Calories Overall (Meals, Snack Boxes and Individual Snacks) = 446

Average Meal Calories =  495

Average Snack Box Calories = 526

Average Individual Snack Calories = 192

Comments: In addition to its complimentary snacks, American began providing complimentary main cabin meals as of March 2017.  Nothing very healthy, and I find the following comment not surprising considering that Delta is it’s competition: “Providing complimentary meals in the Main Cabin is yet another step we’re taking to enhance our service in this competitive market.”

The airline is still not publishing any food or nutritional information on its website--absolutely nothing.  This is  a strange move leading to even less food transparency and providing travelers with  no ability at all to plan their meal.  The only good news is that the airline has discontinued all it's unhealthy for-sale individual snacks. Fresh and Light Meals are a step in a better direction, but for a major US airline, American is very far behind when it comes to food.  The airline’s leadership needs to get in touch and start offering healthier, cleaner foods.  

Best Bets: The hummus box is the best bet among snacks for purchase.  If you opt to purchase a lunch, on flights of three hours or more the Chicken Arugula  Wrap seems to be the best option--go light on the dressing. The Turkey and Chutney Sandwich is also an OK choice. If you opt to purchase breakfast, the Egg and Turkey Bacon Sandwich is OK as long as you go light on the honey mustard dressing. If you're on a flight with complimentary breakfast, pick the Snack Box with yogurt and granola, which is just acceptable healthwise, and steer clear of the fruit and cheese plate. For complimentary lunch/dinner there really are no great options; the Fruit and Cheese Plate is the lowest in calories but not well rounded enough for a meal. The Vegetarian Wrap might be OK if you skip the brownie.

Frontier Airlines (www.flyfrontier.com)

Cooperation in Providing Nutritional Information: Very Helpful

Health Score: 2.25 stars

Average Calories Overall (Individual Snacks and Snack Boxes) = 372

Average Individual Snack Calories = 386

Average Snack Box Calories = 300

Comments: Frontier’s communications team had historically been uncooperative. This year the information was shared promptly, but very little has changed on the airline’s menu.

Best Bet: As with last year, the trail mix could be the healthiest option, but travelers would be best off bringing their own food.

Southwest Airlines (www.southwest.com)

Cooperation in Providing Nutritional Information: Very Helpful

Health Score: 2 stars

Average Calories = 125

Comments: Not much variety and not much in terms of nutritional value.  However, they are always helpful, and that’s nice.  I just wish they would add some healthy snacks or at least test a few.  This is one of the larger carriers in the US, so it would be great for Southwest to set an example and show that healthy food can sell if it is tasty and curated with consciousness.

Best Bet: The peanuts are the best, even though the pretzels are lower in calories.

Allegiant Air (www.allegiantair.com)

Cooperation in Providing Nutritional Information: Very Helpful

Health Score:  1.75 stars

Average Calories Overall (Snack Boxes and Individual Snacks) = 402

Average Individual Snack Calories = 474

Average Snack Box Calories = 307

Comments: The media department’s response was excellent this year and helped to clarify some of last year’s estimates, but a few more healthy food items would be welcome on the menu. I bet they would sell.  

Best Bets:  Among individual snacks, the nuts might work if you share them with at least one other person. The hummus snack pack is a good choice, but the snack boxes are not great in terms of health (and not just calorie-wise).  Avoid the Deli Snack Pack, and the Wingz Kids Snack Pack is not a healthy choice.

Spirit Airlines (www.spirit.com)

Cooperation in Providing Nutritional Information: Helpful

Health Score: 1.75 stars

Average Calories Overall (Individual Snacks and Snack Boxes) = 316

Average Individual Snack Calories =342.5

Average Snack Box Calories = 316

Comments: The airline’s previous media spokesperson had been unresponsive but is no longer with the airline.  Good news.  Spirit, which is all about the bottomline, should see some grander opportunity in selling healthy food (e.g., better margins, increased revenue, improved customer satisfaction, etc…).  Also, the airline is not keeping up with the major

carriers, who have learned that large size snacks are not the best option for travellers.

Best Bet: The hummus and pita chips are one of just a few changes Spirit has made to its menu, and at 330 calories are probably the best choice for a satisfying snack. The cup of noodle soup at 290 calories may also feel like a real meal, but it is very high in sodium, so it is not the best bet for anyone who is sodium-sensitive or has high blood pressure. The cheese tray at 130 calories is a much better choice than the Cafe Snack Box.  

Hawaiian Airlines (www.hawaiianairlines.com)

Cooperation in Providing Nutritional Information: Terrible / Unresponsive  

Health Score: 1 star   

Average Calories Overall (Meals, Snack Boxes and Individual Snacks) = 568

Average Meal Calories = 971  

Average Individual Snack Calories = 460

Average Snack Box Calories = 342

Comments: The airline does not respond to requests for food information. All the nutritional information was estimated by Diet Detective nutritionists.  Hawaiian Airlines’ food is high in calories and the menu doesn't offer much choice either in terms of health or in the way of food system consciousness (caring about sustainability, organic growing, no GMOs, etc…).  This could be a real disappointment if you are on a long flight and have not planned in advance. Plus, when free food is put down in front of you, you have a tendency to eat it. All of it. That could be a lot of unhealthy food.

Best Bets:  Among the snacks, choose the Hummus & Pita Chips. It’s really the best choice, and better than any of the individual snacks, which are very high in calories. You might think the Salted Macadamia Nuts would be a good choice, and they do have healthy properties, but only if you split them with 5 other people or have them over the course of a few weeks.  The two oatmeal options are lower in calories but likely high in sugar, while the beef and cheese sticks (the lowest calorie individual snack option) are high in saturated fat and sodium.

Also, keep in mind, you will probably get a very high calorie, unhealthy free meal on your flight, so go light on those snacks. Don’t be fooled by the Gluten Free Box; while many of the individual items are OK healthwise (such as the hummus and roasted chickpea snacks), it’s still high in calories and out-of-touch with current food trends.

For the complimentary meals, try to go light on the breads, treats and dressings. Your best bet calorie-wise, if it's available, is the Penne Pasta Bolognese Sauce and green salad, but skip the shortbread cookie. In the end, it would be best to eat before you board the plane; otherwise you might wind up feeling lethargic and cranky after one of these calorie-heavy meals.  Just say no, and bring your own food.