Surviving short connections and delays often requires snacks that prevent hunger and energy dips. Protein and fiber help keep fullness for hours, so fruit such as apple slices, grapes, and oranges are recommended because they are easy to carry and provide fiber and hydration. Energy bites, cheese sticks, cookies, muffins, and breads can also work, especially whole-grain baked goods with naturally higher fiber or products fortified with protein and fiber. Candy displays are tempting, but sugar can worsen exhaustion. Dark chocolate is presented as an exception because high-cacao options contain nutrients and healthier fats with less sugar, helping satisfy cravings until landing.
"To avoid the sorry state of surviving on free U.S. airline snacks, Ocampo recommended packing or buying "foods high in protein and fiber that keep you feeling full for hours." For high-fiber picks, she suggested fresh fruits like apple slices or grapes. Oranges also make a great in-flight snack because they're hydrating, easy to carry, and contain 3 grams of fiber in a medium-sized fruit. Ocampo added energy bites, cheese sticks, cookies, muffins, and breads to her snack list, as well."
"At airport stores, giant displays of candy are a tempting sight, but filling your empty stomach with sugar can make you even more exhausted. There is one exception, however, Ocampo says. "Dark chocolate can give sweet-tooth treats without crashing your energy," she said. Full of nutrients and healthy fats with less sugar than other candies, high-cacao dark chocolate is one of the best treats to hold you over until you land."
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