Latest news with #AmyDavis
Yahoo
3 days ago
- Health
- Yahoo
These 10 Fruits Have the Most Vitamin C—And the Top Pick Is a Complete Surprise
Key Takeaways Vitamin C supports far more than immunity—it helps with collagen production, iron absorption, brain function, and even heart health. While citrus fruits are great sources, lesser-known options like acerola cherries, guava, and blackcurrants contain significantly more vitamin C per serving. Getting your daily vitamin C from whole fruits also adds fiber, antioxidants, and other essential nutrients, making them a smart, multitasking snack. Also known as ascorbic acid, vitamin C is a micronutrient well-known for boosting the immune system. 'It's most popular for supporting immune health and protecting the body from free radical damage,' explains registered dietitian Amy Davis, RDN. This, combined with its anti-inflammatory properties, make it the ultimate immunity nutrient. But its body-wide benefits don't end there. 'Vitamin C helps the body produce collagen, which keeps skin, blood vessels, and bones strong,' explains Eliza Whitaker, MS, RDN, dietitian and founder of Nourished Nutrition and Fitness. The role vitamin C plays in collagen production bodes well for tissue and wound healing as well. 'It also provides brain and nervous system support through its role in neurotransmitter production,' Katherine Brooking MS, RD, founder of Nutrition News Update (NNU) adds. This can translate to improved mood and focus throughout the day. This well-loved micronutrient supports energy production and nutrient absorption, too. 'Vitamin C also aids in the absorption of iron from foods, supporting energy levels and blood health,' Whitaker explains. These benefits can be particularly helpful for vegans, vegetarians, or those with certain types of anemia. 'Additionally, vitamin C contributes to cardiovascular health by helping manage blood pressure and lowering blood uric acid levels, potentially protecting against heart disease and gout,' shares Davis. According to the National Institutes of Health, adult women (those over the age of 19) require at least 75 milligrams (mg) of vitamin C per day, while adult men need 90 mg. There are a range of different vitamin C-rich foods to help you meet these needs—including a variety of fruits. Read on to discover 10 of the best fruits to reach for when prioritizing vitamin C. Meet Our Expert Katherine Brooking MS, RD, founder of Nutrition News Update (NNU)Amy Davis, RDN, a registered dietitian based in New Orleans, Louisiana Eliza Whitaker, MS, RDN, registered dietitian and founder of Nourished Nutrition and Fitness The Best Fruits, Ranked by Vitamin C Content When it comes to foods high in vitamin C, these 10 fruits are hard to beat. 01 of 10 Acerola Cherries Vitamin C Content: 1,650 mg per one cup For the most potent source of vitamin C that's (somewhat) commonly available, look no further than acerola cherries. One cup of these tart cherries boasts an astounding 1,650 mg of vitamin C! 'As one of the most concentrated natural sources of vitamin C, acerola cherries are also rich in flavonoids, carotenoids, and anthocyanins that may support immune and cellular health. I buy them frozen and blend them into smoothies,' shares Brooking. You can also add them to baked goods, oatmeal, juices, sauces, and jellies. 02 of 10 Guava Vitamin C Content: 376 mg per one cup Guava's loaded with vitamin C, but that's just the tip of the iceberg when it comes to its many health perks. 'Guava is also rich in lycopene and fiber, which may help reduce risk of cancer,' says Davis. It also contains potassium, which promotes heart health by regulating heart rate and blood pressure. This tropical fruit is perfect in smoothies or fruit salads. 'Plus, guava can also be eaten with a sprinkle of chili, lime, and salt, or used in mocktails,' Davis adds. 03 of 10 Blackcurrants Vitamin C Content: 203 mg per one cup Though less popular in many American households, blackcurrants are both delicious and nutritious. 'These little berries contain more vitamin C than oranges, and are also high in anthocyanins, supporting vascular and eye health. One of my favorite scone recipes uses blackcurrants,' Brooking explains. And beyond scones, these tart, blueberry-like fruits are absolutely delicious in smoothies, sorbet, sauces, and dressings, too. 04 of 10 Lychee Vitamin C Content: 136 mg per one cup Lychee isn't just an irresistible martini or tropical fruit salad ingredient, it's also packed with nutrition! Aside from its noteworthy vitamin C content, lychee boasts notable amounts of potassium and immune-boosting copper. While sometimes trickier to track down at the grocery store, lychee is delicious in smoothies, baked goods, salsa, mocktails, and custard—when you can find it! 05 of 10 Kiwi Vitamin C Content: 106 mg per one cup 'Kiwis are packed with vitamin C and also contain fiber that helps leave you fuller longer, stabilizes blood sugar levels, and helps lower LDL (low-density lipoprotein, the 'bad' kind) cholesterol levels,' shares Whitaker. You'll also fiber heart health-boosting potassium in this fuzzy fruit. Plus, there are so many ways to enjoy kiwi, from yogurt bowls and smoothies to chia seed pudding and fruit salads. 'I love having kiwis by themselves, in a smoothie, or in a fruit salad. Pro tip—leave the skin on your kiwi to get 50 percent more fiber. If the texture isn't your favorite, opt for a Sun Gold yellow kiwi; their skin is smoother than the green kiwis,' Whitaker adds. 06 of 10 Strawberries Vitamin C Content: 89 mg per one cup 'Strawberries are packed with vitamin C and antioxidants like anthocyanins. They help with heart health, blood sugar control, skin health, and provide anti-inflammatory benefits,' explains Whitaker. Folate is another important nutrient found in these summer berries. 'I enjoy them fresh, in oatmeal and salads, and also use them in just about all of my smoothies,' says Brooking. Meanwhile, Davis loves, 'strawberries in a spinach, feta, and pecan salad, or dipped in dark chocolate for a healthy treat.' They also just so happen to be the perfect yogurt and granola bowl topping! 07 of 10 Papaya Vitamin C Content: 88 mg per one cup Papaya is not just a fantastic source of vitamin C, you'll also find meaningful amounts of potassium, folate, and vitamin A in this vibrant fruit. Folate is crucial for healthy development, while vitamin A supports eye health. 'Papaya also contains enzymes (like papain) to support digestion and gut health,' shares Davis. There's plenty of yummy ways to enjoy papaya in the kitchen, too. 'I like to add papaya to a fruit salad, or to eat it alone with a little lime juice,' says Whitaker. When the seeds are scooped out, papaya also makes for the perfect edible serving dish for yogurt or cottage cheese! 08 of 10 Grapefruit Vitamin C Content: 85 mg per one cup Grapefruit is not only beautiful with its gorgeous pink hue, it's super nutrient dense. With over 100 percent of adult women's daily vitamin C needs in just one cup, notable amounts of vitamin A, and plenty of plant compounds, this perfectly bitter fruit will be sure to give your immune system (and eye health) a boost. Grapefruit is delicious made into juices and sorbets, or added to salads, dressings, and marinades. 09 of 10 Oranges Vitamin C Content: 83 mg per one cup 'As the classic go-to, one medium orange delivers vitamin C, plus hydration and potassium,' says Brooking. Oranges are also super easy to integrate into your daily eating routine, too. If not enjoyed straight from the peel, oranges are excellent in salads, baked goods, and infused waters. 'They're a convenient snack, and a great source of hydration and on-the-go energy. Pair an orange with nuts for a balanced snack, or add [it] to smoothies with coconut milk for a creamsicle vibe,' Whitaker adds. 10 of 10 Pineapple Vitamin C Content: 79 mg per one cup Pineapple is one of my favorite tropical fruits—I always jump at the chance to enjoy it fresh, not just for its sweet, tangy flavor, but also for its impressive nutrition! 'Pineapple contains vitamin C, copper, and bromelain—an enzyme that aids in digestion. I like to add pineapple to fruit salad, smoothies, and yogurt—or have it as a side when having heavier meals to support digestion,' explains Whitaker. Read the original article on Real Simple
Yahoo
4 days ago
- Health
- Yahoo
These 10 Fruits Have the Most Vitamin C—And the Top Pick Is a Complete Surprise
Key Takeaways Vitamin C supports far more than immunity—it helps with collagen production, iron absorption, brain function, and even heart health. While citrus fruits are great sources, lesser-known options like acerola cherries, guava, and blackcurrants contain significantly more vitamin C per serving. Getting your daily vitamin C from whole fruits also adds fiber, antioxidants, and other essential nutrients, making them a smart, multitasking snack. Also known as ascorbic acid, vitamin C is a micronutrient well-known for boosting the immune system. 'It's most popular for supporting immune health and protecting the body from free radical damage,' explains registered dietitian Amy Davis, RDN. This, combined with its anti-inflammatory properties, make it the ultimate immunity nutrient. But its body-wide benefits don't end there. 'Vitamin C helps the body produce collagen, which keeps skin, blood vessels, and bones strong,' explains Eliza Whitaker, MS, RDN, dietitian and founder of Nourished Nutrition and Fitness. The role vitamin C plays in collagen production bodes well for tissue and wound healing as well. 'It also provides brain and nervous system support through its role in neurotransmitter production,' Katherine Brooking MS, RD, founder of Nutrition News Update (NNU) adds. This can translate to improved mood and focus throughout the day. This well-loved micronutrient supports energy production and nutrient absorption, too. 'Vitamin C also aids in the absorption of iron from foods, supporting energy levels and blood health,' Whitaker explains. These benefits can be particularly helpful for vegans, vegetarians, or those with certain types of anemia. 'Additionally, vitamin C contributes to cardiovascular health by helping manage blood pressure and lowering blood uric acid levels, potentially protecting against heart disease and gout,' shares Davis. According to the National Institutes of Health, adult women (those over the age of 19) require at least 75 milligrams (mg) of vitamin C per day, while adult men need 90 mg. There are a range of different vitamin C-rich foods to help you meet these needs—including a variety of fruits. Read on to discover 10 of the best fruits to reach for when prioritizing vitamin C. Meet Our Expert Katherine Brooking MS, RD, founder of Nutrition News Update (NNU)Amy Davis, RDN, a registered dietitian based in New Orleans, Louisiana Eliza Whitaker, MS, RDN, registered dietitian and founder of Nourished Nutrition and Fitness The Best Fruits, Ranked by Vitamin C Content When it comes to foods high in vitamin C, these 10 fruits are hard to beat. 01 of 10 Acerola Cherries Vitamin C Content: 1,650 mg per one cup For the most potent source of vitamin C that's (somewhat) commonly available, look no further than acerola cherries. One cup of these tart cherries boasts an astounding 1,650 mg of vitamin C! 'As one of the most concentrated natural sources of vitamin C, acerola cherries are also rich in flavonoids, carotenoids, and anthocyanins that may support immune and cellular health. I buy them frozen and blend them into smoothies,' shares Brooking. You can also add them to baked goods, oatmeal, juices, sauces, and jellies. 02 of 10 Guava Vitamin C Content: 376 mg per one cup Guava's loaded with vitamin C, but that's just the tip of the iceberg when it comes to its many health perks. 'Guava is also rich in lycopene and fiber, which may help reduce risk of cancer,' says Davis. It also contains potassium, which promotes heart health by regulating heart rate and blood pressure. This tropical fruit is perfect in smoothies or fruit salads. 'Plus, guava can also be eaten with a sprinkle of chili, lime, and salt, or used in mocktails,' Davis adds. 03 of 10 Blackcurrants Vitamin C Content: 203 mg per one cup Though less popular in many American households, blackcurrants are both delicious and nutritious. 'These little berries contain more vitamin C than oranges, and are also high in anthocyanins, supporting vascular and eye health. One of my favorite scone recipes uses blackcurrants,' Brooking explains. And beyond scones, these tart, blueberry-like fruits are absolutely delicious in smoothies, sorbet, sauces, and dressings, too. 04 of 10 Lychee Vitamin C Content: 136 mg per one cup Lychee isn't just an irresistible martini or tropical fruit salad ingredient, it's also packed with nutrition! Aside from its noteworthy vitamin C content, lychee boasts notable amounts of potassium and immune-boosting copper. While sometimes trickier to track down at the grocery store, lychee is delicious in smoothies, baked goods, salsa, mocktails, and custard—when you can find it! 05 of 10 Kiwi Vitamin C Content: 106 mg per one cup 'Kiwis are packed with vitamin C and also contain fiber that helps leave you fuller longer, stabilizes blood sugar levels, and helps lower LDL (low-density lipoprotein, the 'bad' kind) cholesterol levels,' shares Whitaker. You'll also fiber heart health-boosting potassium in this fuzzy fruit. Plus, there are so many ways to enjoy kiwi, from yogurt bowls and smoothies to chia seed pudding and fruit salads. 'I love having kiwis by themselves, in a smoothie, or in a fruit salad. Pro tip—leave the skin on your kiwi to get 50 percent more fiber. If the texture isn't your favorite, opt for a Sun Gold yellow kiwi; their skin is smoother than the green kiwis,' Whitaker adds. 06 of 10 Strawberries Vitamin C Content: 89 mg per one cup 'Strawberries are packed with vitamin C and antioxidants like anthocyanins. They help with heart health, blood sugar control, skin health, and provide anti-inflammatory benefits,' explains Whitaker. Folate is another important nutrient found in these summer berries. 'I enjoy them fresh, in oatmeal and salads, and also use them in just about all of my smoothies,' says Brooking. Meanwhile, Davis loves, 'strawberries in a spinach, feta, and pecan salad, or dipped in dark chocolate for a healthy treat.' They also just so happen to be the perfect yogurt and granola bowl topping! 07 of 10 Papaya Vitamin C Content: 88 mg per one cup Papaya is not just a fantastic source of vitamin C, you'll also find meaningful amounts of potassium, folate, and vitamin A in this vibrant fruit. Folate is crucial for healthy development, while vitamin A supports eye health. 'Papaya also contains enzymes (like papain) to support digestion and gut health,' shares Davis. There's plenty of yummy ways to enjoy papaya in the kitchen, too. 'I like to add papaya to a fruit salad, or to eat it alone with a little lime juice,' says Whitaker. When the seeds are scooped out, papaya also makes for the perfect edible serving dish for yogurt or cottage cheese! 08 of 10 Grapefruit Vitamin C Content: 85 mg per one cup Grapefruit is not only beautiful with its gorgeous pink hue, it's super nutrient dense. With over 100 percent of adult women's daily vitamin C needs in just one cup, notable amounts of vitamin A, and plenty of plant compounds, this perfectly bitter fruit will be sure to give your immune system (and eye health) a boost. Grapefruit is delicious made into juices and sorbets, or added to salads, dressings, and marinades. 09 of 10 Oranges Vitamin C Content: 83 mg per one cup 'As the classic go-to, one medium orange delivers vitamin C, plus hydration and potassium,' says Brooking. Oranges are also super easy to integrate into your daily eating routine, too. If not enjoyed straight from the peel, oranges are excellent in salads, baked goods, and infused waters. 'They're a convenient snack, and a great source of hydration and on-the-go energy. Pair an orange with nuts for a balanced snack, or add [it] to smoothies with coconut milk for a creamsicle vibe,' Whitaker adds. 10 of 10 Pineapple Vitamin C Content: 79 mg per one cup Pineapple is one of my favorite tropical fruits—I always jump at the chance to enjoy it fresh, not just for its sweet, tangy flavor, but also for its impressive nutrition! 'Pineapple contains vitamin C, copper, and bromelain—an enzyme that aids in digestion. I like to add pineapple to fruit salad, smoothies, and yogurt—or have it as a side when having heavier meals to support digestion,' explains Whitaker. Read the original article on Real Simple
Yahoo
07-05-2025
- Health
- Yahoo
Coffee, hold the beans. The new wave of brews are made with mushrooms, date pits and more. Are they worth trying?
For people obsessed with all things coffee, an iced latte made by their favorite barista or a hot cup at home in the morning can make all the difference in their day. But while many people have a passion for coffee, some are trying to scale back, whether that's because it's affecting their sleep, upsetting their stomach or giving them the jitters. These days, you don't have to look too far for coffee alternatives: There are oodles of beverage brands, such as Atomo, that tout themselves as healthy alternatives to java, which has so-called upcycled ingredients and mimics the taste of coffee. Another popular alternative is mushroom coffee, made by brands such as Four Sigmatic and Ryze. There's also functional coffee, such as MUD\WTR's adaptogenic drink and Rasa's herbal mix with ashwagandha and chicory. Then there's Everyday Doze's functional coffee, which is infused with nootropics and superfoods in addition to Arabian coffee beans. Should you try these new beverages, or even replace your regular cup of coffee with them? Here's what to know. Do coffee alternatives contain caffeine? Many coffee alternatives are low in caffeine or don't contain caffeine at all. Instead, their claims of boosting energy come from other ingredients, such as adaptogens. This could benefit people who want to scale back on caffeine in general. The caffeine in coffee (about 95 mg per cup) may cause uncomfortable side effects, says Davis, especially for those who suffer from anxiety. Intolerance to caffeine, which varies greatly from person to person, may exacerbate anxiety symptoms, including rapid heartbeat, sweating and even shortness of breath. Drinking caffeine too late in the day can disrupt sleep, which, over time, can lead to poor health outcomes like high blood pressure and weight gain. Those who are especially sensitive to caffeine can also experience other side effects like jitters, headaches and gut issues — and the more caffeine you drink, the more likely you'll experience them. Some studies show a risk to drinking too much caffeine — a 2024 study found that drinking more than 400 mg of caffeine per day (a little more than four cups of coffee) could increase the likelihood of developing heart disease, for example — but a major reason people may consider scaling back is the risk of developing a dependence. When your body gets used to a regular caffeine fix, skipping it can trigger withdrawal symptoms like headaches, irritability and fatigue. Are there health benefits to drinking coffee alternatives? Many coffee alternatives boast ingredients like adaptogens, which are natural substances believed to help the body manage stress, or nootropics, which are compounds thought to enhance cognitive function — things you won't get in your average cup of coffee. Dietitian Amy Davis tells Yahoo Life she's a big fan of mushroom coffee. 'With functional mushrooms, the more you take them on a daily basis, the more you feel the benefits of them,' Davis says. 'Lion's mane, for example, is the OG brain booster mushroom — it's going to support cognitive function and focus, which is one of the main reasons why people drink coffee.' Davis also points to other ingredients common in these coffees, such as chaga, a type of mushroom that she says is 'great for immunity,' while another mushroom, cordyceps, may help provide energy. However, more research is needed to assess the actual benefits of these substances. Other coffee alternatives promise similar benefits to java but promise fewer side effects. Atomo, for example, claims that their upcycled coffee is 'high in antioxidants' — similar to regular coffee, which is also rich in antioxidants — but with 'a clean caffeine experience giving consumers a superfood-based approach to your caffeine ritual that is easier on your stomach.' Davis says that date pits found in Atomo are a healthy coffee alternative because you'll get a 'really concentrated source of the nutrients that are found in dates,' such as potassium. Are coffee alternatives more environmentally friendly? One environmental problem connected to the coffee industry is deforestation: the demand for coffee, and specifically sun-grown coffee, means trees must be cleared out to build large plantations. Since this sun-grown method also leads to a loss of nutrients in the soil, coffee farmers must keep finding new land once they are unable to grow in that particular area. Plus, growing coffee requires a lot of water — around 140 liters are needed for a single cup. These issues led Atomo to create a coffee-like beverage that is not only more sustainable than coffee production, but also uses parts of plants that would otherwise become garbage. It's made from so-called upcycled ingredients like chicory root, grapeskin, date pits, sunflower and lemon and mimics the taste of coffee. The bottom line Matthew Badgett, an internal medicine physician at Cleveland Clinic, doesn't think choosing a coffee alternative in lieu of a cup of joe will do much to improve your health. 'Maybe a coffee alternative provides benefits that are equally valuable, but we don't know,' Badgett tells Yahoo Life, referencing the lack of studies on these alternatives. 'But we know that coffee is good for you.' So you don't necessarily need to give up coffee if you enjoy it. Coffee is rich in polyphenols, which help fight inflammation and protect against cell damage, and several studies show people who drink coffee regularly have lower rates of cancer and chronic disease. Davis says that whether you opt for a coffee alternative comes down to how you feel about your coffee habit. 'If you're someone who is prone to feeling anxious or jittery after having coffee, this is going to be a good fit for you,' she explains. While Davis says that coffee alternatives like mushroom coffee provide energy and help improve cognitive function, so does the caffeine found in coffee. Love coffee, but are sensitive to caffeine? Badgett says you can always go for decaf, which has similar health benefits but significantly less caffeine.
Yahoo
16-04-2025
- Yahoo
What food can you bring on the plane? The 7 best snacks to pack for your flight.
Air travel can be a slog — not to mention expensive. By the time you get through security, you might only have time to grab a subpar, premade sandwich that sets you back $20. Eating what's available on the plane isn't much better: Either you're getting a meal that leaves a lot to be desired, paying extra for a paltry snack box or settling for a can of Pringles. One solution is packing your own snacks for your travel days. Not only will it save you money — who wants to blow their vacation budget at the airport Chili's? — but it'll also guarantee that you're eating something you actually enjoy. And while you could always grab a bag of potato chips to munch on at 30,000 feet, these dietitian-approved bites will keep you feeling satiated and energized until you reach your destination. Of course, you can't just bring anything on a plane. Here's what to bear in mind. Anyone who has had to toss an $8 latte or brand-new bottle of sunscreen at the security checkpoint knows all too well that the TSA is strict about its 3-1-1 liquid rule, which also applies to aerosols, gels, creams, pastes and — you guessed it — any food that's considered creamy. 'That includes things like yogurts and cottage cheese,' adds dietitian Amy Davis. Nut and seed butters are also subject to this 3.4 oz rule, so if you're going to bring them on a plane, it should be in a small sealed individual packet, like the sachets from Justin's or SunButter's on-the-go cups. Other foods that are subject to TSA's 3.4 oz limit include: Jam or jelly Honey Oils Cream cheese Soup Smoothies And a word of warning to wellness junkies looking to sip a health shake on your flight: Powdered supplements — protein, collagen peptides, fiber or greens — will raise red flags if they're packed loose in a container (such as a ziplock bag). 'Powders can also be disruptive at security, as TSA is going to need to swab it,' Davis notes. Instead, she recommends packing sealed and clearly labeled individual packets, which are not subject to security line inspections. But just because you can bring something onto a plane doesn't mean you necessarily should. If being a good seat neighbor is important to you, consider snacks that won't be a nuisance to those sitting near you. Is it messy? Smelly? Potentially dangerous? While peanuts have long been associated with airline snacks, that's no longer the case, given concerns about allergies. Experts say that it's low-risk for someone who is allergic to nuts to be on the same plane as another passenger eating them rows away, but it is possible that your flight crew will ask you to not open up any items that contain nuts as a matter of caution. (It happened to me after I purchased peanut butter crackers for a flight to London.) You can also ask your seatmate if they have a nut allergy or are uncomfortable with you breaking out, say, trail mix or a peanut butter and jelly sandwich. Pungent snacks may also earn you the ire of your neighbors. While there's no hard-and-fast rule, consider skipping things like stinky cheeses, hard-boiled eggs, strong-smelling spices or fish items like tuna packets, which could make those around you uncomfortable. For example, a flight attendant previously told Delish that flavored corn nuts are particularly hated among the crew due to their intense scent. Lastly, consider how long it will take before you actually get to eat your desired dish — which includes travel time to the airport, the time you spend in the terminal and when you're actually ready to chow down. Perishable foods should stay out of the fridge only for two hours, before they run the risk of hitting the temperature 'danger zone' of between 40 and 140 degrees Fahrenheit, where food can potentially grow bacteria that can make us sick. You can extend the life of the snacks in your carry-on by bringing gel ice packs along to keep them cool. That said, TSA requires that these must be frozen solid (not melted or slushy) when they go through security. Dietitians agree that your plane snacks should be energizing and filling but not super-heavy. A balanced mix of protein, carbs and fats is ideal. You'll also want snacks that are portable, simple to prep in advance and easy to eat in your seat or on your tray table. (Consider wiping that down first with sanitizing spray to avoid germs.) What fits the bill? Consider these options: Pick up a yogurt pouch: Dietitian Amanda Blechman, director of nutrition and scientific affairs at Danone North America, recommends packing TSA-friendly smoothies and yogurts that are under 3.4 oz. Oikos Pro Shots, for example, come in 3.1-oz containers and are packed with 10 grams of protein and B vitamins. Freezing these before tossing them into your bag (or, better yet, the quart-sized zip-top bag you'll need to take through security) can keep them cool for longer. Create your own charcuterie box: Blechman also loves making a charcuterie box before heading to the airport, because it's a 'good way to get a mix of nutrients together, which can really help make your snack feel more satisfying and more satiating.' She recommends cutting up vegetables and fruit for vitamins and minerals, cheese for protein and calcium, pitted olives for healthy fat and whole grain crackers for a fiber boost. Go for hummus or guacamole: Individual hummus and guacamole packs (under 3.4 oz) are a great way to get extra fiber into your plane snack, says Blechman. You can pair them with crackers, chips or veggies. Get your veggies in: Davis loves Bolthouse Fresh's carrot shakers: baby carrots that come with seasoning packets in flavors like dill and zesty ranch. You can also cut up cucumbers, celery or bell peppers, which help you stay hydrated in the air. Try a meat stick: Need a quick source of protein that's also shelf-stable for long flights? 'My go-to protein is Chomps meat sticks,' Davis says of the jerky brand, which packs 10 to 12 grams of protein per stick. 'They're so easy to travel with.' Bring along roasted beans: Blechman recommends roasted beans or edamame, which have both fiber and protein. She recommends roasting chickpeas with a little bit of olive oil and your favorite flavoring, such as chili pepper or everything bagel seasoning. Rethink your peanut butter: While individual packs of nut butters can be a good choice as they have healthy fat and protein, an allergy could prohibit you from opening up one on the plane. Instead, consider individual packets of sunflower seed butter, Davis suggests, which are allergen-friendly and contain protein and fat. (Pre-shelled sunflower seeds are also a great option!)
Yahoo
16-04-2025
- Yahoo
What food can you bring on the plane? The 7 best snacks to pack for your flight.
Air travel can be a slog — not to mention expensive. By the time you get through security, you might only have time to grab a subpar, premade sandwich that sets you back $20. Eating what's available on the plane isn't much better: Either you're getting a meal that leaves a lot to be desired, paying extra for a paltry snack box or settling for a can of Pringles. One solution is packing your own snacks for your travel days. Not only will it save you money — who wants to blow their vacation budget at the airport Chili's? — but it'll also guarantee that you're eating something you actually enjoy. And while you could always grab a bag of potato chips to munch on at 30,000 feet, these dietitian-approved bites will keep you feeling satiated and energized until you reach your destination. Of course, you can't just bring anything on a plane. Here's what to bear in mind. Anyone who has had to toss an $8 latte or brand-new bottle of sunscreen at the security checkpoint knows all too well that the TSA is strict about its 3-1-1 liquid rule, which also applies to aerosols, gels, creams, pastes and — you guessed it — any food that's considered creamy. 'That includes things like yogurts and cottage cheese,' adds dietitian Amy Davis. Nut and seed butters are also subject to this 3.4 oz rule, so if you're going to bring them on a plane, it should be in a small sealed individual packet, like the sachets from Justin's or SunButter's on-the-go cups. Other foods that are subject to TSA's 3.4 oz limit include: Jam or jelly Honey Oils Cream cheese Soup Smoothies And a word of warning to wellness junkies looking to sip a health shake on your flight: Powdered supplements — protein, collagen peptides, fiber or greens — will raise red flags if they're packed loose in a container (such as a ziplock bag). 'Powders can also be disruptive at security, as TSA is going to need to swab it,' Davis notes. Instead, she recommends packing sealed and clearly labeled individual packets, which are not subject to security line inspections. But just because you can bring something onto a plane doesn't mean you necessarily should. If being a good seat neighbor is important to you, consider snacks that won't be a nuisance to those sitting near you. Is it messy? Smelly? Potentially dangerous? While peanuts have long been associated with airline snacks, that's no longer the case, given concerns about allergies. Experts say that it's low-risk for someone who is allergic to nuts to be on the same plane as another passenger eating them rows away, but it is possible that your flight crew will ask you to not open up any items that contain nuts as a matter of caution. (It happened to me after I purchased peanut butter crackers for a flight to London.) You can also ask your seatmate if they have a nut allergy or are uncomfortable with you breaking out, say, trail mix or a peanut butter and jelly sandwich. Pungent snacks may also earn you the ire of your neighbors. While there's no hard-and-fast rule, consider skipping things like stinky cheeses, hard-boiled eggs, strong-smelling spices or fish items like tuna packets, which could make those around you uncomfortable. For example, a flight attendant previously told Delish that flavored corn nuts are particularly hated among the crew due to their intense scent. Lastly, consider how long it will take before you actually get to eat your desired dish — which includes travel time to the airport, the time you spend in the terminal and when you're actually ready to chow down. Perishable foods should stay out of the fridge only for two hours, before they run the risk of hitting the temperature 'danger zone' of between 40 and 140 degrees Fahrenheit, where food can potentially grow bacteria that can make us sick. You can extend the life of the snacks in your carry-on by bringing gel ice packs along to keep them cool. That said, TSA requires that these must be frozen solid (not melted or slushy) when they go through security. Dietitians agree that your plane snacks should be energizing and filling but not super-heavy. A balanced mix of protein, carbs and fats is ideal. You'll also want snacks that are portable, simple to prep in advance and easy to eat in your seat or on your tray table. (Consider wiping that down first with sanitizing spray to avoid germs.) What fits the bill? Consider these options: Pick up a yogurt pouch: Dietitian Amanda Blechman, director of nutrition and scientific affairs at Danone North America, recommends packing TSA-friendly smoothies and yogurts that are under 3.4 oz. Oikos Pro Shots, for example, come in 3.1-oz containers and are packed with 10 grams of protein and B vitamins. Freezing these before tossing them into your bag (or, better yet, the quart-sized zip-top bag you'll need to take through security) can keep them cool for longer. Create your own charcuterie box: Blechman also loves making a charcuterie box before heading to the airport, because it's a 'good way to get a mix of nutrients together, which can really help make your snack feel more satisfying and more satiating.' She recommends cutting up vegetables and fruit for vitamins and minerals, cheese for protein and calcium, pitted olives for healthy fat and whole grain crackers for a fiber boost. Go for hummus or guacamole: Individual hummus and guacamole packs (under 3.4 oz) are a great way to get extra fiber into your plane snack, says Blechman. You can pair them with crackers, chips or veggies. Get your veggies in: Davis loves Bolthouse Fresh's carrot shakers: baby carrots that come with seasoning packets in flavors like dill and zesty ranch. You can also cut up cucumbers, celery or bell peppers, which help you stay hydrated in the air. Try a meat stick: Need a quick source of protein that's also shelf-stable for long flights? 'My go-to protein is Chomps meat sticks,' Davis says of the jerky brand, which packs 10 to 12 grams of protein per stick. 'They're so easy to travel with.' Bring along roasted beans: Blechman recommends roasted beans or edamame, which have both fiber and protein. She recommends roasting chickpeas with a little bit of olive oil and your favorite flavoring, such as chili pepper or everything bagel seasoning. Rethink your peanut butter: While individual packs of nut butters can be a good choice as they have healthy fat and protein, an allergy could prohibit you from opening up one on the plane. Instead, consider individual packets of sunflower seed butter, Davis suggests, which are allergen-friendly and contain protein and fat. (Pre-shelled sunflower seeds are also a great option!)
