Long lines, coughing strangers, and swollen feet…. fasten your seatbelts because we have just entered the months of summer travel. When most think of flying, they think of long lines, cramped quarters, and unhealthy food. While we can’t help the former, we can help you control your waistlines! It’s time to say sayonara to the days of greasy, unhealthy airplane food. Follow these 10 healthy snacking tips from the team at Roamaroo, where we make it easy to eat healthy.

1. Fruit

Fruit has always been a favorite food of ours, plus it’s easy to pack it on the plane! Our favorites to travel with are bananas, apples, and pears. The fiber in the fruit will keep you full for your flight.

2. Nuts

One of our favorite all time snacks, nuts make for perfect plane food. Besides being packed with protein, these heart-healthy substances also boast tons of healthy fats, both monounsaturated and polyunsaturated. The Omega 3’s are a great anti-inflammatory addition.

3. Protein Bars

Protein bars are the godsend snack for travelers. These can be eaten as a snack or a meal replacement. Our favorites are by far Quest Bars, which come in dozens of delicious, low-carb flavors. Try the s’mores or white chocolate raspberry flavors. Yum! We also love Epic Bars. These bars are made with 100% grass-fed animal protein and are paleo friendly. If you’re looking for a treat, try Power Crunch bars, which have delicious flavors like Mint Chocolate and Salted Caramel.

4. Protein Shakes

Don’t worry TSA, we understand we can’t bring liquids on. But you still can bring your protein powder! We love Jay Robb’s protein powder, which come in individualized packets. This is not any ordinary protein. Jay Robb has non-GMO whey protein isolate as well as egg white protein. Rich in immunoglobulins, this protein is perfect for the plane because of its immune boosting elements.

5. Chopped Vegetables

Good for your wallet and your waistline, chop vegetables at home and pack them in your carry-on for an on-the-go nourishing snack. One of our favorite snackable vegetables are carrots, which are high in the antioxidant, beta-carotene and protect cells from the damaging effects of free radicals. Another easy on-the-go snack are peppers. Chop them up and enjoy double your daily needs of Vitamin C, which are sure to keep germs at bay.

6. Nut Butters

Thanks to healthy snacks from companies like Justin’s and Life of Riley nut butters, you can pack single serving size containers of your favorite nuts butters. Try the almond butter with some fresh fruit and vegetables for a healthy and satiating snack.

7. My Fit Foods

If you live in a big U.S. city, you might be lucky enough to live by a My Fit Foods. This restaurant prides itself on being healthy fast food. Pick up a delicious salad or entrée and bring it with you on the plane ride.

8. Hummus

A delicious and nutritious Middle Eastern concoction made of chickpeas, olive oil, garlic, lemon juice, and tahini. Packed with protein and healthy fats, this snack will keep you filled for your long flight.

9. Oatmeal

A warm bowl of oatmeal is just what you need to stabilize your blood sugar on long flights. Nix the plane food and instead ask for a cup of hot water from your flight attendant. Mix your oats into your cup and you have a hot meal in an instant! Add berries or nuts for extra sustenance. Choose natural healthy oats and stay away from sugar-laden imposters.

10. Water

Some may think that an orange juice here, a soda there is ok, but beware of the hundreds of empty calories (and sugars!) lurking around every corner of your plane. Grab a bottle of water and make sure to hydrate on your flight. This will not only keep you satiated, but it will keep your skin hydrated. We bring our Vapur water bottle with us when we travel. Its flexible design allows it to collapse for easy storage. Plus, it will save you from overpriced airport water bottles!

What are your favorite on-the-go snacks? How do you stay healthy while traveling? Comment below.