- \n
- Delta is the clear leader among the major carries and is tied with Virgin America this year as the healthiest airline.<\/li>\n
- 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 405 calories, a 13 calorie increase over last year. Keep in mind, calories are not everything; we are looking at the nutrients in these foods when they are provided, as well as innovations moving towards healthy, tasty, inexpensive, sustainable foods.<\/li>\n
- 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.<\/li>\n
- 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.<\/li>\n
- Airlines are eliminating those oversized packages of snack foods and offering individual smaller packages or eliminating individual snacks altogether.<\/li>\n
- Some airlines are going back to serving individual complimentary snacks, but they\u2019re not very healthy. How about an apple or an orange, or maybe a Clementine or a Halo (mandarin orange).<\/li>\n
- The “Shame on You” award goes to Hawaiian and United Airlines. Hawaiian just does not respond while United\u2019s food and beverage department seems put-out by the process, and it shows in their responses to queries. American Airlines is not too far behind with a media rep who also seems put-out by the process.<\/li>\n
- 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.<\/li>\n
- Also, did you read the press release from the FDA commissioner? \u201cOne 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.\u201d Menu labeling is coming in May 2018.<\/li>\n<\/ul>\n
Food-service offerings from several of the more Popular Airlines<\/h2>\n
![\"\"](\"https:\/\/foodmedcenter.org\/wp-content\/uploads\/free-to-use-sounds-_ybejTxa5y0-unsplash-1024x683.jpg\")
<\/p>\nHere are the food-service offerings from several of the more popular airlines, along with Diet Detective’s comments, ratings (Health Score: 5 stars = highest rating), calories, exercise equivalents (amount of walking required to burn off the food consumed) and personal favorites.<\/strong><\/p>\n
Summary of Health Ratings (5 Stars is highest): <\/strong>
\nDelta 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<\/p><\/blockquote>\nDelta Air Lines (www.delta.com)<\/h3>\n
![\"\"](\"https:\/\/foodmedcenter.org\/wp-content\/uploads\/miguel-angel-sanz-lbb4v2Dko8k-unsplash-1024x462.jpg\")
<\/p>\nCooperation in Providing Nutritional Information:<\/strong> Excellent
\nHealth Score:<\/strong> 4
\nAverage Calories Overall (Meals, Snack Boxes and Individual Snacks)<\/strong> = 480
\nAverage Snack Box Calories<\/strong> = 560
\nAverage Meal Calories<\/strong> = 559
\nAverage Individual Snack Calories<\/strong> = 164<\/p>\nComments:<\/strong> Delta is doing an incredible job focusing on improving its food, transparency and communication. It is the clear leader among the big carriers by a long shot. While calories are surely not everything, it\u2019s 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 are relatively low in calories yet are still not the great choices, other than the almonds. <\/p>\n
Delta continues its commitment to improving its food in terms of health and consciousness. Its menu continues to focus on \u201ctransparency into ingredient and allergen information for customers,\u201d 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\u2019s only non-GMO snack box. Delta continues to work with Luvo which has a very strong commitment to healthy eating. <\/p>\n
All the calorie information for the Luvo items are listed on Delta\u2019s menu (and online); I\u2019m just not sure why the airline doesn\u2019t 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.<\/p>\n
Best Bets:<\/strong> 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\u2019s 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.<\/p>\n
For morning travel, choose the continental breakfast (fruit and yogurt). It\u2019s 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.<\/p>\n
Complimentary Snacks<\/h4>\n
(Available on flights of more than 250 miles)<\/p>\n
- \n
- Flights 250-599 miles get a choice of Biscoff cookies or pretzels<\/li>\n
- Flights of more than 600 miles get a choice of almonds, pretzels, Biscoff cookies or a Kind honey and oat bar<\/li>\n
- Snyder\u2019s pretzels (50 calories\/11 minutes of walking)<\/li>\n
- Biscoff cookies (120 calories\/26 minutes of walking)<\/li>\n
- Kind Honey and Oat Healthy Grain Bar (150 calories\/32 minutes of walking)<\/li>\n
- Squirrel Brand Classic Almonds (124 calories\/27 minutes of walking)<\/li>\n<\/ul>\n
Individual Snacks<\/h4>\n
(Served all day on flights of more than 2 hours or 900+ miles)<\/p>\n
- \n
- Pringles $3.49 (375 calories\/81 minutes of walking)<\/li>\n<\/ul>\n
All Day Snack Boxes<\/h4>\n
(Available all day on select flights of more than 2 hours or 900+ miles)<\/p>\n
- \n
- Delta Flight Fuel Tapas Snack Box $8.99<\/strong> (100% Vegan and Non-GMO)
\nCalbee Harvest Snaps Snapea Crisps (90 calories), Mary\u2019s Gone Crackers Super Seed Crackers (100 calories), Endangered Species Natural Dark Chocolate (50 calories), Madi K\u2019s Whole Natural Almonds (100 calories), Nature\u2019s Bakery Lemon Fig Bar (110 calories), La Panzanella Multigrain Crackers (70 calories), Pick Pocket Dips Traditional Hummus (95 calories), Quinoa Queen Quinoa with Pepper Dip (50 calories)
\nTotal = 665 calories\/144 minutes of walking.<\/li>\n- Delta Flight Fuel Crave Snack Box $7.99<\/strong>
\nNabisco Original Wheat Thins (220 calories), Cheez-It Crackers (100 calories), Hormel Hard Salami (110 calories), White Cheddar Gourmet Cheese Spread (53 calories), Pepperidge Farm Dark Chocolate Milano cookie (110 calories), Original Skittles (70 calories), Tic Tac FreshMint (8 calories)
\nTotal = 671 calories\/145 minutes of walking.<\/li>\n- Delta Flight Fuel Crunch $6.99<\/strong>
\nLate July Sea Salt Multigrain Tortilla Chips (130 calories), Naturally Fresh Medium Salsa (15 calories), Old Wisconsin Beef Snack Stick (50 calories), Madi K\u2019s Hickory Smoked Almonds (107 calories), Toblerone Swiss Milk Chocolate (41 calories)
\nTotal = 343 calories\/74 minutes of walking.<\/li>\n<\/ul>\nBreakfast<\/h4>\n
(Available 5 a.m. to 8:59 a.m. on select flights of more than 3 hours or 1400+ miles and in select Caribbean\/Latin American markets)<\/p>\n
- \n
- Continental Breakfast Plate – $6.99<\/strong>
\nChilled fruit served with strawberry Greek yogurt and a Kind almond butter protein bar.
\nTotal: 345 calories\/75 minutes of walking.<\/li>\n- Smoked Turkey Breakfast Sandwich – $8.99<\/strong>
\nMesquite smoked sliced turkey breast, apple butter, Boston lettuce and sharp cheddar cheese on cinnamon swirl bread
\nTotal: 454 calories\/98 minutes of walking.<\/li>\n- Tillamook Cheese and Fruit Box $8.99<\/strong> (Also available from 9am to 8pm) Smoked medium cheddar, pepper jack and sharp white cheddar, olive oil and grey salt crackers, natural almonds, red grapes, Godiva Masterpiece Dark Chocolate Ganache heart
\nTotal: 475 calories\/103 minutes of walking.<\/li>\n<\/ul>\nLunch \/ Dinner<\/h4>\n
(Fresh Flight Fuel PM) (Available 9 a.m. to 8 p.m. on select flights of more than 3 hours or 1400+ miles and in select Caribbean\/Latin American markets.)<\/p>\n
- \n
- Mesquite-Smoked Turkey Combo $10.99<\/strong> (also available on Flight Fuel Premium)
\nMesquite-smoked turkey sandwich with Swiss cheese, leaf lettuce and honey mustard served on a pretzel roll twist, kettle potato chips, Dancing Deer Brownie and mayo.
\nSandwich only: 606 calories\/131 minutes of walking
\nTotal: 971 calories\/ 210 minutes of walking<\/li>\n- Luvo Southwest Chicken Caesar Wrap Snack Box $10.49<\/strong> (Available westbound on Flight Fuel, Flight Fuel premium and flights to Hawaii)
\nChicken in a yogurt Caesar dressing with romaine, tomatoes, corn, black beans, barley, millet, bulgur wheat, and kale, with parmesan spread in a whole wheat spinach tortilla. Served with a Luvo oatmeal crunch cookie
\nTotal: 510 calories\/110 minutes of walking
\nSandwich only: 400 calories\/86 minutes of walking<\/li>\n- Luvo Barbecue Chicken Wrap Snack Box $10.49<\/strong> (Available eastbound on Flight Fuel, Flight Fuel premium and flights to Hawaii)
\nChicken in a BBQ sauce with romaine, broccoli slaw, tomatoes, corn, black beans, millet, bulgur wheat, and kale, with pinto bean hummus in a whole wheat tomato tortilla. Luvo oatmeal crunch cookie.
\nTotal: 480 calories\/104 minutes of walking
\nSandwich only: 370 calories\/80 minutes of walking<\/li>\n<\/ul>\nMain Cabin Complimentary Meals<\/h4>\n
Three choices available on complimentary meal flights. Breakfast includes a \u201cProtein Pack.\u201d Lunch and Dinner choices includes a Luvo Veggie wrap option.<\/p>\n
Available eastbound on select flights departing from PDX, SAN, SEA, SFO to JFK; SEA to BOS, FLL, MCO and RDU; SFO to BOS; LAX to BOS, DCA, JFK. Available westbound on select flights departing from JFK to PDX, SAN and SEA; From BOS, FLL, MCO and RDU to SEA; From BOS to LAX; From JFK\/BOS to SFO; From JFK\/DCA to LAX (Murray\u2019s only out of JFK\/BOS\/DCA)<\/p>\n
Breakfast (Available on flights departing between 5 a.m. and 8:59 a.m.)<\/strong><\/p>\n
- \n
- Smoked Turkey & Swiss Sandwich (westbound)<\/strong>
\nSmoked turkey breast and Swiss cheese on a potato bistro bun, fruit cup and apple cinnamon chia bar
\nSandwich only = 230 calories\/50 minutes of walking
\nTotal = 410 calories \/ 89 minutes of walking<\/li>\n- Mesquite-smoked Turkey & Swiss Bagel (eastbound)<\/strong>
\nMesquite-smoked turkey with Swiss cheese and sliced Granny Smith apples with honey mustard served on cinnamon raisin bagel, Chobani Greek yogurt and apple cinnamon chia bar
\nSandwich only = 335 calories\/72 minutes of walking
\nTotal = 525 calories\/113 minutes of walking<\/li>\n- Murray\u2019s Cheese Plate<\/strong> (westbound JFK\/BOS to SFO; JFK\/DCA to LAX only; also available for lunch and dinner)
\nMurray\u2019s French brie, Irish cheddar and Pecorino Calabrese, olive oil, flatbread crackers, dried apricots, natural almonds, Gala and Granny Smith apple wedges, grapes, Harry & David dark mint chocolate
\nTotal = 557 calories \/ 120 minutes of walking<\/li>\n- Tillamook Cheese and Fruit<\/strong> (eastbound and westbound, not from JFK\/BOS\/DCA; also available for lunch and dinner)
\nSmoked medium cheddar, pepper jack and sharp white cheddar, olive oil and grey salt flatbread crackers, natural almonds, red grapes, Braeburn and Granny Smith apple wedges and a Godiva Masterpieces dark chocolate ganache heart
\nTotal = 475 calories\/103 minutes of walking<\/li>\n- Protein Pack<\/strong> (westbound)
\nMesquite-smoked turkey breast, brie, Vermont Cheddar, sunflower seed butter, whole grain muesli snack rounds, sliced Granny Smith apple, red grapes, and a strawberry.
\nTotal = 617 calories \/ 133 minutes of walking<\/li>\n- Protein Pack<\/strong> (eastbound)
\nHard-boiled egg, apple butter, Gruyere, Cheddar, whole grain muesli snack rounds, sliced Granny Smith apple, red grapes, strawberry
\nTotal = 642 calories\/139 minutes of walking<\/li>\n<\/ul>\nLunch<\/h4>\n
(Available on flights departing between 9am and 3:59pm; options also include Murray\u2019s cheese plate and Tilamook cheese and fruit.)<\/p>\n
- \n
- Turkey Brioche Sandwich<\/strong> (westbound)
\nMesquite-smoked turkey breast, Cheddar and Parmesan cheese, Roma tomatoes, baby arugula, and lemon garlic aioli on a brioche roll with carrot & celery sticks and red pepper hummus. Served with a Godiva caramel-filled milk chocolate.
\nSandwich only = 520 calories\/112 minutes of walking
\nTotal = 700 calories\/151 minutes of walking<\/li>\n- Beef Pastrami Sandwich<\/strong>
\nBeef pastrami and Swiss cheese on multigrain bread with a garlic & Creole mustard aioli, topped with romaine and sliced pickles. Served with a ranch fingerling potato salad and a Godiva caramel-filled milk chocolate.
\nSandwich only = 800 calories\/173 minutes of walking
\nTotal = 973 calories \/ 210 minutes of walking<\/li>\n- Luvo Harissa Roasted Veggie Wrap combo<\/strong> (westbound)
\nRoasted red peppers, zucchini, eggplant, red onions and carrots, roasted in a mild harissa dressing, mixed with wheat berries, brown rice, chickpeas and golden raisins in a citrus vinaigrette, with spinach and edamame hummus wrapped in a whole wheat green onion & sesame tortilla. Served with grapes, strawberry, and an oatmeal crunch cookie.
\nWrap only = 430 calories\/93 minutes of walking
\nTotal = 585 calories\/126 minutes of walking<\/li>\n- Luvo Casablanca Veggie Wrap combo<\/strong> (eastbound)
\nTangy Moroccan spiced roasted carrots mixed with tomatoes, chopped romaine, wheat berries, brown rice, garbanzo beans, and raisins in a citrus vinaigrette and green chickpea hummus wrapped in a whole wheat green onion & sesame tortilla. Served with a strawberry, grapes, and an oatmeal crunch cookie.
\nWrap only = 430 calories\/93 minutes of walking
\nTotal = 585 calories\/126 minutes of walking<\/li>\n<\/ul>\nDinner<\/h4>\n
(Available on flights departing between 4pm and 10pm; options also include Murray\u2019s cheese plate, Tilamook cheese and fruit, Luvo Harissa Roasted Veggie Wrap combo and Luvo Casablanca Veggie Wrap combo.)<\/p>\n
- \n
- Sesame Noodle Salad<\/strong> (westbound)
\nSliced grilled chicken over noodles, tossed with carrots, red peppers and cucumber in a sesame soy dressing. Served with a Godiva caramel-filled milk chocolate.
\nTotal = 345 calories \/ 75 minutes of walking<\/li>\n- Greek Meze Plate<\/strong> (eastbound)
\nGrilled chicken breast, tomato, cucumber, tabbouleh, feta, green & Kalamata olives, carrot & celery sticks, roasted pepper strips, tzatziki sauce, mini pitas, and a Godiva caramel-filled milk chocolate.
\nTotal = 330 calories \/ 71 minutes of walking<\/li>\n<\/ul>\n
\nVirgin America (www.virginamerica.com)<\/h3>\n
![\"\"](\"https:\/\/foodmedcenter.org\/wp-content\/uploads\/s3-news-tmp-124109-plane-decal-mockup-sergio_0-2x1-940.jpg\")
<\/p>\nCooperation in Providing Nutritional Information:<\/strong> Excellent
\nHealth Score:<\/strong> 4
\nAverage Calories Overall (Meals, Snack Boxes and Individual Snacks)<\/strong> = 340
\nAverage Snack Box Calories<\/strong> = 358
\nAverage Meal Calories<\/strong> = 4060
\nAverage Individual Snack Calories<\/strong> = 276<\/p>\nComments:<\/strong> The airline has been purchased Alaska Air, and eventually the Virgin name will be 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 snaaks. Virgin is still the only airline that provides nutritional information (not just calories) for every all items. <\/p>\n
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. They have 9 snacks, and should offer healthier options. Believe me, no one will complain.<\/p>\n
Best Bets:<\/strong> 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 more calories, it will keep you full longer.<\/p>\n
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\u2019re 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. <\/p>\n
The Protein Plate is also a good choice, as is the Farro Salad with roasted chicken \u2013 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.<\/p>\n
Individual Snacks<\/h4>\n
- \n
- The Daily Crave Veggie Chips $3.75 (130 calories, 6g fat, 18g carbohydrates, 1g protein, 1g sugar\/28 minutes of walking)<\/li>\n
- Buddha Bowl Himalayan Gold Popcorn $3.75 (100 calories, 4.5 g fat, 13g carbohydrates, 2g protein, 0g sugar\/22 minutes of walking)<\/li>\n
- Holly Baking Co. Chocolate Chip Cookies $3.50 (360 calories, 16g fat, 52g carbohydrates, 4g protein, 28g sugar \/ 78 minutes of walking)<\/li>\n
- M&M’s Milk Chocolate $4.00 (480 calories, 18g fat, 72g carbohydrates, 6g protein, 63g sugar \/ 104 minutes of walking)<\/li>\n
- Hail Merry Salted Brownie $3.50 (220 calories, 16g fat, 22g carbohydrates, 4g protein, 14g sugar \/ 48 minutes of walking)<\/li>\n
- Duke’s Jerky Sausage $3.75 (90 calories, 6g fat, 1g carbohydrates, 9g protein, 0g sugar \/ 19 minutes of walking)<\/li>\n
- Creative Snack Brain Smart Nut Mix $4.50 (510 calories, 42g fat, 24g carbohydrates, 18g protein, 12g sugar\/ 110 minutes of walking)<\/li>\n
- Miss Vickie’s Simply Sea Salt Kettle Chips $3.25 (375 calories, 22.5g fat, 37.5g carbohydrates, 2.5g protein, 1g sugar\/ 81 minutes of walking)<\/li>\n
- Hail Merry Seasoned Nut Blend, 220 calories, 22g carbs, 16g fat, 4g protein, 14g sugars\/ 48 minutes of walking<\/li>\n<\/ul>\n
Snack Boxes<\/h4>\n
- \n
- Protein Box $8.00<\/strong>
\nBumble Bee lemon pepper tuna,Milton\u2019s gluten-free crispy sea salt baked cracker, Sriracha hummus, The Daily Crave veggie chips, all natural almonds,Travers Bay Fruit Co. Premium dried fruit medley. Total = 425 calories, 20g fat, 39g carbs, 26g protein, 10g sugar\/ 92 minutes of walking<\/li>\n- The Works Box $8.00<\/strong>
\nOld Wisconsin beef salami, Hometown Bagel, Chicago-style bagel chips, Dairyfood Glacier Ridge white cheddar cheese spread, the Good Bean sea salt chickpeas, and Yum Earth organic fruit snacks
\nTotal = 420 calories, 18g fat, 47g carbs, 15g protein, 15g sugar \/ 91 minutes of walking<\/li>\n- Jet Set Kid Pack $7.50<\/strong>
\nBuddy Fruits original applesauce, White Cheddar Pirate Booty, Old Wisconsin Turkey Stick, Lucy\u2019s chocolate chip cookies and a pack of twistable, stickable Wikki Sticks
\nTotal = 229 calories, 7.5g fat, 36g carbs, 5g protein, 16g sugar \/ 49 minutes of walking<\/li>\n<\/ul>\nMeals<\/h4>\n
- \n
- Turkey and Gouda Sandwich $8.50<\/strong>
\nRoasted turkey breast and sliced gouda cheese on whole wheat bread with Dijon mustard, fresh dill, mesclun lettuce and ripe tomatoes.
\nTotal = 440 calories, 13g fat, 60g carbs, 29g protein, 9g sugars\/95 minutes of walking<\/li>\n- PB&J Half Sandwich $4.50<\/strong>
\nSliced wheat bread topped with creamy peanut butter and strawberry jam served with Tasty Brand Fruit Snacks.
\nTotal = 430 calories, 7g fat, 51g carbohydrate, 6g protein, 21g sugar\/ 93 minutes of walking<\/li>\n- Artisan Cheese Plate (Travel Light) $8.25<\/strong>
\nFontina, brie and Beecher’s Flagship Cheddar served with red seedless grapes, dried persimmon, dates and gluten free olive oil and sea salt crackers.
\nTotal = 390 calories, 25g fat, 24g carbohydrate, 20g protein, 5g sugar \/84 minutes of walking<\/li>\n- Protein Plate $8.50<\/strong>
\nCage free hard-boiled egg, sharp cheddar cheese, fontina cheese, grilled chicken breast slices, red grape tomatoes, green grape cluster, carrot, celery, cucumber batons and wheat mini pita rounds served with edamame hummus.
\nTotal = 440 calories, 21g fat, 28g carbohydrate, 30g protein, 8g sugar \/95 minutes of walking<\/li>\n- Udi’s Granola with Yogurt and Fruit $7.00<\/strong>
\nFruit flavored yogurt served with Udi’s Gluten Free Granola and a side salad of pineapple, mango, grapes, orange, strawberry.
\nTotal = 240 calories, 3.3g fat, 49g carbohydrate, 7g protein, 28g sugar \/52 minutes of walking<\/li>\n- Quinoa Wrap $7.50<\/strong>
\nRoasted red pepper tortilla wrap filled with Greek yogurt hummus, tricolor quinoa, green harissa dressing, roasted tomatoes, goat cheese, roasted parsnips and sweet potatoes. Served with a side of spiced garbanzo bean salad.
\nTotal = 420 calories, 22g fat, 50g carbs, 11g protein, 4g sugar\/ 91 minutes of walking<\/li>\n- Farro Salad $9.00<\/strong>
\nFarro and bulgur wheat salad with roasted butternut squash, pomegranate seeds, teardrop tomatoes, pumpkin seeds and roasted chicken breast tossed with a turmeric-tahini dressing.
\nTotal – 390 calories, 25g fat, 30g carbs, 16g protein, 2g sugar\/ 84 minutes of walking<\/li>\n- Roast Beef Sandwich $9.00<\/strong>
\nSliced roast beef with sriracha mayo and fontina cheese served on a telera roll [Mexican bread ] with baby spinach, fresh basil, tomatoes, cornichons and red onions.
\nTotal = 500 calories, 21g fat, 50g carbs, 27g protein, 7g sugar\/108 minutes of walking<\/li>\n<\/ul>\n
\nAir Canada (www.aircanada.com)<\/h3>\n
![\"\"](\"https:\/\/foodmedcenter.org\/wp-content\/uploads\/ethan-mcarthur-X_MOr6oa4-k-unsplash-1024x348.jpg\")
<\/p>\nCooperation in Providing Nutritional Information:<\/strong> Very Helpful
\nHealth Score:<\/strong> 3.75
\nAverage Calories Overall (Meals and Individual Snacks)<\/strong> = 320
\nAverage Meal Calories<\/strong> = 377
\nAverage Individual Snack Calories<\/strong> = 267<\/p>\nComments:<\/strong> The airline keeps nutrients high and calorie counts low for meals. Also it\u2019s 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. <\/p>\n
The individual snacks are not great, and still need work because there are very few healthy choices. Also, Air Canada should be transparent, put nutritional information and ingredients on the menu. Why not?<\/p>\n
Best Bets:<\/strong> For breakfast, the Greek yogurt is still a good option\u2013 and will probably fill you up. The Avocado Smash Box with fresh guacamole, hard-boiled egg, green apple slices, and
\nmultigrain 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. <\/p>\nThe 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 you use no more than half the dip) is still an OK choice. While the hummus and the guacamole options sound healthy, the pretzels and Tostitos offer little nutritional value, and you\u2019d be better off having a meal if meals are available.<\/p>\n
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\u2019s 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.<\/p>\n
Individual Snacks<\/h4>\n
(Available on most flights 2 hours or longer)<\/p>\n
- \n
- Celery and carrots with ranch dip $5.00<\/strong> (230 calories, 8.2g fat, 15g carbohydrate, 1.6g protein, 770mg sodium\/ 50 minutes of walking)<\/li>\n
- Cheese and crackers<\/strong> (Available after 10 a.m.) $4.00 (320 calories, 20g fat, 9g carbohydrate, 18g protein, 315mg sodium \/ 69 minutes of walking)<\/li>\n
- Krispy Kernels Salted Cashews $3.00<\/strong> (400 calories, 31.2g fat, 14.3g carbohydrate, 14.3g protein, 10mg sodium\/ 86 minutes of walking<\/li>\n
- Krispy Kernels Natural Almonds $3.00<\/strong> (290 calories, 25g fat, 9g carbohydrate, 9g protein, 0mg sodium \/ 63 minutes of walking<\/li>\n
- Pringles Original Grab and Go $3.00<\/strong> (190 calories, 13g fat, carbohydrate, 1g protein, 200mg sodium \/ 41 minutes of walking)<\/li>\n
- Twizzlers Licorice $3.50<\/strong> (3 pieces\/39g; 130 calories, 0.5g fat, 31g carbohydrate, 1g protein, 190mg sodium, 16g sugar\/28 minutes of walking)<\/li>\n
- Sabra Hummus with Rold Gold pretzels $4.50<\/strong> (380 calories, 23g fat, 37g carbohydrate, 9g protein, 810mg sodium\/ 82 minutes of walking)<\/li>\n
- Sabra Guacamole with Tostitos Rolls $3.50<\/strong> (220 calories, 15g fat, 20g carbohydrate, 2g protein, 370mg sodium\/ 48 minutes of walking)<\/li>\n
- Maynards Swedish Berries gummy candy $3.00<\/strong> (359 calories, 0g fat, 89.6g carbohydrate, 0g protein, 51.3mg sodium\/ 78 minutes of walking<\/li>\n
- Campbell\u2019s Chicken Noodle Soup $3.00<\/strong> (200 calories, 1g fat, 2g carbohydrate, 0g protein, 950mg sodium \/ 43 minutes of walking)<\/li>\n
- Made Good Organic Dark Chocolate and Cherry Fruit and Nut Bar $3.00<\/strong> (160 calories, 7g fat, 21g carbohydrate, 3g protein, 3mg sodium\/ 35 minutes of walking)<\/li>\n
- Hershey\u2019s Mix- Sweet & Salty snack $3.50<\/strong> (270 calories, 15g fat, 33g carbohydrate, 6g protein, 320mg sodium\/ 58 minutes of walking)<\/li>\n
- Kit Kat King Bar $3.50<\/strong> (380 calories, 20g fat, 48g carbohydrate, 4g protein, 60mg sodium \/ 82 minutes of walking)<\/li>\n
- Milano croissant with cocoa cream filling $3.00<\/strong> (210 calories, 10g fat, 26g carbohydrate, 4g protein, 100mg sodium \/ 45 minutes of walking)<\/li>\n<\/ul>\n
Breakfast<\/h4>\n
(Available on most flights 2 hours or longer from 5am to 10 a.m. only)<\/p>\n
- \n
- Avocado Smash Box $7.95<\/strong>
\nFresh guacamole, aged cheddar cheese, hard-boiled egg, green apple slices, multigrain muesli bread, chili flakes
\nTotal: 590 calories, 24g fat, 74g carbohydrate, 23g protein, 700 mg sodium, 17g sugar\/127 minutes of walking<\/li>\n- Breakfast Sandwich $5.50<\/strong>
\nEgg, back bacon and cheddar cheese on an English muffin.
\nTotal: 260 calories, 10g fat, 28g carbohydrates, 15g protein, 710mg sodium, 2g sugar\/56 minutes of walking<\/li>\n- Skotidakis fat-free vanilla Greek yogurt $1<\/strong>
\nTotal: 90 calories, 0g fat, 13g carbohydrates, 9g protein, 65mg sodium 7g sugar\/19 minutes of walking<\/li>\n<\/ul>\nAvailable All Day<\/h4>\n
( on most flights 2 hours or longer)<\/p>\n
- \n
- Made Good Organic Chocolate Banana Granola Minis $4.50<\/strong>
\nTotal = 375 calories (4 minis), 15g fat, 60g carbohydrate, 7g protein, 6g fiber, 2mg sodium\/81 minutes of walking<\/li>\n- Fruit and Cheese Plate $8.50<\/strong>
\nA selection of Swiss, cheddar, brie and herbed Havarti served with Lavash crackers, red grapes and green apple slices.
\nTotal = 450 calories, 26g fat, 33g carbohydrate, 22g protein, 570mg sodium \/ 97 minutes of walking<\/li>\n- Quaker Oatmeal $4.00<\/strong>
\nMaple and brown sugar oatmeal.
\nTotal = 210 calorie, 2.5g fat, 42g carbohydrate, 5g protein, 250mg sodium\/45 minutes of walking<\/li>\n<\/ul>\nMeals<\/h4>\n
(Available on most flights 2 hours or longer that depart before 10 p.m.)
\n*Not available on Embraer aircraft<\/p>\n- \n
- Beef Pepperonata Sandwich $8.95<\/strong>
\nRoast beef with peperonata, red onions, arugula, and smoked mozzarella on an onion baguette
\nTotal: 390 calories, 9g fat, 54g carbohydrate. 26g protein, 1340mg sodium, 3g sugar\/84 minutes of walking<\/li>\n- Macaroni and Cheese $7.50<\/strong>
\nHomestyle Macaroni
\nServed in a cheese sauce, with a dinner roll.
\nTotal = 490 calories, 21g fat, 56g carbohydrate, 19.3g protein, 828mg sodium\/ 106 minutes of walking<\/li>\n- Rustic Pepperoni Pizza $7.95<\/strong>
\nTomato sauce, sliced pepperoni and mozzarella cheese atop a hand-stretched crust.
\nTotal = 570 calories, 23g fat, 65g carbohydrates, 23g protein, 1680mg sodium \/ 123 minutes of walking<\/li>\n- Thai Chicken Wrap $8.50<\/strong>
\nRoasted chicken strips in sweet chili sauce with red pepper, daikon slaw, lime ginger mayo and romaine lettuce on flatbread.
\nTotal = 400 calories, 14g fat, 48g carbohydrate, 23g protein, 1020mg sodium\/86 minutes of walking<\/li>\n- Pan-Asia Fresh Sushi* $8.95<\/strong>
\nCalifornia roll
\nTotal=260 calories, 4g fat, 48g carbohydrate, 6g protein, 560mg sodium \/ 56 minutes of walking.<\/li>\n- Fiesta Wrap $8.50<\/strong>
\nWhole wheat tortilla, kale, guacamole, salsa fresca, corn, black beans, aged cheddar, cilantro lime vinaigrette
\nTotal = 530 calories, 22g fat, 68g carbohydrate, 18g protein, 1270mg sodium \/ 114 minutes of walking<\/li>\n- Pangoa Bowl $13.50<\/strong>
\nBrown rice, chicken, guacamole, black beans, corn, aged cheddar, salsa fresca, fiery bbq sauce
\nTotal = 290 calories, 8g fat, 34g carbohydrate, 23g protein, 570mg sodium \/ 63 minutes of walking<\/li>\n<\/ul>\n
\nJetBlue Airways (www.jetblue.com)<\/h3>\n
![\"\"](\"https:\/\/foodmedcenter.org\/wp-content\/uploads\/cdma-Fmvm_lJzI_8-unsplash-1024x380.jpg\")
<\/p>\nCooperation in Providing Nutritional Information:<\/strong> Somewhat Helpful
\nHealth Score:<\/strong> 3.75
\nAverage Calories Over All (Meals, Snack Boxes and Individual Snacks)<\/strong> = 337
\nAverage Snack Box Calories<\/strong> = 357
\nAverage Meal Calories<\/strong> = 483
\nAverage Individual Snack Calories<\/strong> = 142<\/p>\nComments:<\/strong> 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\u2019t post the 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. <\/p>\n
The airline is clearly thinking about this on the snack box level–just look at the new AmpUp box with olives, hummus, Mary\u2019s Gone Crackers (they\u2019re great crackers) and a That\u2019s 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.<\/p>\n
Best Bets:<\/strong> 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 Amp Up box features hummus, Mary\u2019s Gone Crackers and almonds, and while it\u2019s high in calories, it\u2019s loaded with good nutrition (e.g. fiber and protein).<\/p>\n
Have it as a meal though, not as a snack, and skip the chocolate crispy squares to reduce low-nutrient calories. If you\u2019re on a flight that offers the Eat Up Caf\u00e9, the Yogurt and Granola (you might want to limit the honey), the Kale & Quinoa Salad and the Spicy Soba & Korean-Style Chicken (unless you\u2019re sodium sensitive) are all good choices. Skip the Grilled Chicken and Brie Sandwich, which is very high in calories and low on nutrition.<\/p>\n
Individual Snacks<\/h4>\n
(all are free)<\/p>\n
- \n
- PopCorners Carnival Kettle corn chips<\/strong> (130 calories, 4g fat, 23g carbohydrate, 2g protein, 110mg sodium\/28 minutes of walking)<\/li>\n
- Terra Sweets and Blues Potato Chips 1 ounce bag<\/strong> (140 calories, 7g fat, 17g carbohydrate, 2g protein, 115mg sodium\/30 minutes of walking)<\/li>\n
- Cheez-It crackers 1 package<\/strong> (210, calories, 10g fat, 24g carbohydrate. 4g protein, 410mg sodium\/45 minutes of walking)<\/li>\n
- Rold Gold Pretzels<\/strong> \u2013 Original Tiny Twists 1 ounce Bag (110 calories, 1g fat, 23g carbohydrate, 2g protein, 450mg sodium\/24 minutes of walking)<\/li>\n
- Abby\u2019s Cookies<\/strong> — Chocolate Chip 1 ounce bag (120 calories, 7g fat, 17g carbohydrate, 2g protein, 55mg sodium\/26 minutes of walking)<\/li>\n<\/ul>\n
EatUp Boxes<\/h4>\n
($5-$7; Available on flights of more than 2 hours)<\/p>\n
- \n
- Big Up<\/strong>
\nRx Bar blueberry bar (210 calories), Field Trip Cracked Pepper Turkey Jerky (70 calories), The Good Bean roasted chickpeas (90 calories), That\u2019s How We Roll ParmCrisps (60 calories), Chimes Toasted Coconut Chewy Toffee (10.75 calories)
\nTotal: 441 calories, 13g fat, 44g carbohydrate, 34g protein, 366 mg sodium, 24g sugar\/95 minutes of walking<\/li>\n- Amp Up<\/strong>
\nDipin Roasted Red Pepper Hummus (50 calories), That\u2019s It fruit bar (apples and cranberries) (100 calories), Made Good chocolate chip crispy squares (90 calories), GAEA olive snack marinated with lemon and oregano (15 calories), Mary\u2019s Gone Crackers original crackers (80 calories), Wonderful almonds roasted and salted (90 calories)
\nTotal: 425 calories, 17g fat, 56g carbohydrate, 8g protein, 535 mg sodium, 19g sugar\/92 minutes of walking<\/li>\n- Mix It Up<\/strong>
\nKIND Granola Bar Oats & Honey (150 calories), Crave-n-Rave Spikerz Ranch Crackers (100 calories), YumEarth Organic Fruit Snacks Tropical (60 calories), Field Trip Cracked Pepper Turkey Jerky (70 calories)
\nTotal: 345 calories, 54g carbohydrate, 9g protein, 370mg sodium, 21g sugar\/75 minutes of walking<\/li>\n- Catch Up<\/strong>
\nHalfPops Crunchy Popcorn black truffle and sea salt (100 calories), Emerald salt and pepper cashews (100 calories), Cisse Cocoa Thins Super Thins Double Chocolate Brownie Crisps (60 calories), Jelly Belly assorted flavors (35 calories)
\nTotal: 295 calories, 15g fat, 37g carbohydrate, 6g protein, 365 mg sodium, 15g sugar\/64 minutes walking<\/li>\n- Pick Me Up $7.00<\/strong>
\nTrio of premium cheeses: sharp cheddar, garden vegetable, and Gruyere, dried cherries, crackers.
\nTotal =280 calories\/60 minutes of walking<\/li>\n- Eat Up Caf\u00e9<\/strong> (Available only on flights between New York (JFK) and the Los Angeles area, the San Francisco area, Phoenix and Reno\/Tahoe; between Boston and the Los Angeles area, the San Francisco area and Phoenix; and between Fort Lauderdale and Los Angeles, San Francisco or Lima, Peru) $4-$12\u2014Prices for the individual items were not available<\/li>\n
- Chobani Yogurt and Granola<\/strong> (on select flights departing between 6 a.m.-7:59 a.m.)
\nFat-free plain Chobani yogurt served with granola and a side of honey.
\nTotal=210 calories, 0g fat, 32g carbohydrate, 17g protein, 125mg sodium, 1g fiber\/45 minutes of walking.<\/li>\n- Cheese Plate<\/strong> (on select flights departing between 6 a.m.-8:59 p.m.)
\nAn assortment from Beecher’s Handmade Cheese: Aged Flagship, creamy Dutch Hollow Dulcet, peppery Marco Polo, and Jamaican Jerk-seasoned No Woman. Served with Beecher’s Original Crackers, honey, and fresh grapes.
\nTotal=510 calories, 28g fat, 43g carbohydrate, 19g protein, 810mg sodium, 1g fiber\/110 minutes of walking.<\/li>\n- Grilled Chicken and Brie Sandwich<\/strong> (on select flights departing between 6 a.m.-8:59 p.m.)
\nGrilled chicken, brie, arugula and cranberry mustard on a rustic roll, served with a side of fresh fruit.
\nTotal = 680 calories, 29g fat, 77g carbohydrate, 29g protein, 1320mg sodium, 5g fiber\/147 minutes of walking.<\/li>\n- Sirloin Sandwich<\/strong> (on select flights departing between 6 a.m.-8:59 p.m.)
\nTop sirloin steak, red-wine caramelized onions, white cheddar cheese, spinach and horseradish cream on a rustic roll, served with a side of fresh fruit.
\nTotal = 600 calories, 26g fat, 57g carbohydrate, 31g protein, 900mg sodium, 4g fiber\/130 minutes of walking.<\/li>\n- Spicy Soba & Korean-Style Chicken<\/strong> (on select flights departing between 8 a.m.-8:59 p.m.)
\nKorean-style grilled chicken and buckwheat soba noodles with sesame-seasoned carrot and cucumber slaw, a hard-boiled egg and spicy chili glaze.
\nTotal = 580 calories, 7g fat, 107g carbohydrate, 20g protein, 1890mg sodium, 8g fiber\/125 minutes of walking.<\/li>\n- Kale & Quinoa Salad<\/strong> (on select flights departing between 6 a.m.-8:59 p.m.)
\nCannellini beans, dried blueberries and cranberries, quinoa, and grape tomatoes over chopped kale and spring greens, served with white balsamic vinaigrette.
\nTotal = 320 calories, 15g fat, 43g carbohydrate, 5g protein, 90mg sodium, 6g fiber\/69 minutes of walking.<\/li>\n<\/ul>\n
\nAlaska Airlines (www.alaskaair.com)<\/h3>\n
![\"\"](\"https:\/\/foodmedcenter.org\/wp-content\/uploads\/new_livery1-1024x683.jpg\")
<\/p>\nCooperation in Providing Nutritional Information:<\/strong> Extremely Helpful
\nHealth Score:<\/strong> 3.5
\nAverage Calories Overall (Meals and Snack Boxes and Individual snacks)<\/strong> = 479.6
\nAverage Snack Box Calories<\/strong> = 479
\nAverage Meal Calories<\/strong> = 516.5
\nAverage Individual Snack Calories<\/strong> = 315<\/p>\nComments:<\/strong> The good news is that Alaska Airlines purchased Virgin America, (named the healthiest airline over the last few years) and has vowed to take on some of VA\u2019s healthy approach to food. That said, Alaska has always been committed to food, just not the healthiest. <\/p>\n
The airline\u2019s spokesperson was incredibly helpful and pointed out that the they will increase transparency on the combined airline and add many of VA\u2019s healthy food choices<\/p>\n
Best Bets:<\/strong> 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 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.<\/p>\n
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\u2019t too many dinner choices, but the Roast Turkey with Veggie Hash is a high-protein low-calorie choice, although also high in sodium .<\/p>\n
Individual Snacks<\/h4>\n
- \n
- Oberto Beef Jerky $6.00<\/strong>
\nPremium all-natural meat snack
\n240 calories, 1.5g fat, 24g carbohydrate, 30g protein, 1560 mg sodium, 21g sugar \/52 minutes of walking<\/li>\n- Pringles $3.00<\/strong>
\n390 calories, 23.4g fat, 39g carbohydrate, 2.6g protein, 390 mg sodium, 0g sugar \/84 minutes of walking<\/li>\n<\/ul>\nSnack Boxes<\/h4>\n
- \n
- Mediterranean Tapas Picnic Pack (Vegan, Kosher and gluten-free) $6.00<\/strong>
\nLate July organic multigrain snack chips, Mario snack olives, Truitt Family Foods natural hummus, Madi K’s almonds, Vacaville Fruit Company snackins’ apricots, and Seattle Chocolates 60% Cacao dark chocolate
\nTotal = 510 calories, 28g fat, 60g carbohydrate, 13g protein, 572mg sodium, 17g sugar\/112 minutes of walking<\/li>\n- Northwest Deli Picnic Pack $6.00<\/strong>
\nTim\u2019s Cascade potato chips, Old Wisconsin salami, La Panzanella multigrain crackers, Emily\u2019s Premium Northwest trail mix, dark chocolate Almond Roca, and Glacier Ridge Farms smoked gouda.
\nTotal = 526 calories, 32g fat, 47g carbohydrate, 13g protein, 750mg sodium, 15g sugar\/114 minutes of walking.<\/li>\n- Kids’ Choice Picnic Pack $6.00<\/strong>
\nPirate’s Booty White Cheddar Puffs, Old Wisconsin Honey Brown Sugar Turkey Snack Stick, Tree Top Strawberry Applesauce, My Super Snack Chocolate Chip Granola Bar, YumEarth organic fruit snacks, Wikki Stix Play Pack.
\nTotal = 345 calories, 12g fat, 57g carbohydrate, 6g protein, 275 mg sodium, 30g sugar\/75 minutes of walking<\/li>\n - Northwest Deli Picnic Pack $6.00<\/strong>
- Pringles $3.00<\/strong>
- Amp Up<\/strong>
- Terra Sweets and Blues Potato Chips 1 ounce bag<\/strong> (140 calories, 7g fat, 17g carbohydrate, 2g protein, 115mg sodium\/30 minutes of walking)<\/li>\n
- Macaroni and Cheese $7.50<\/strong>
- Fruit and Cheese Plate $8.50<\/strong>
- Breakfast Sandwich $5.50<\/strong>
- Cheese and crackers<\/strong> (Available after 10 a.m.) $4.00 (320 calories, 20g fat, 9g carbohydrate, 18g protein, 315mg sodium \/ 69 minutes of walking)<\/li>\n
- PB&J Half Sandwich $4.50<\/strong>
- The Works Box $8.00<\/strong>
- Protein Box $8.00<\/strong>
- Greek Meze Plate<\/strong> (eastbound)
- Beef Pastrami Sandwich<\/strong>
- Mesquite-smoked Turkey & Swiss Bagel (eastbound)<\/strong>
- Luvo Southwest Chicken Caesar Wrap Snack Box $10.49<\/strong> (Available westbound on Flight Fuel, Flight Fuel premium and flights to Hawaii)
- Smoked Turkey Breakfast Sandwich – $8.99<\/strong>
- Delta Flight Fuel Crave Snack Box $7.99<\/strong>
- Delta Flight Fuel Tapas Snack Box $8.99<\/strong> (100% Vegan and Non-GMO)
- Pringles $3.49 (375 calories\/81 minutes of walking)<\/li>\n<\/ul>\n