Navigating airport food can be tricky, but a nutritionist breaks down the best food options to eat before flying at Australian airports to keep energy up, digestion smooth, and skin glowing.
Airports aren’t exactly known for five-star dining, but that doesn’t mean you have to settle for soggy sandwiches or sugar-loaded snacks for your airport food especially when you’re flying out of Australia’s top terminals.
Whether you’re jetting off from Sydney, Melbourne, Brisbane or Perth, a little planning (and restraint) goes a long way toward arriving at your destination looking fresh, feeling light, and ready for champagne upon landing.
Here are some tips for the top strategies for eating airport food well —while keeping energy high, skin glowing, and digestion happy – even when you land.
First-Class Hydration: Say Cheers with Sparkling Water (or Champagne)
Yes, hydration is essential—but it doesn’t have to come from a plastic water bottle. Swap the rushed takeaway coffee for a leisurely glass of sparkling mineral water with a slice of citrus—or, if you’re starting your trip in style, a flute of champagne at the first class lounge, but have a water with your glass of alcohol.
While alcohol can be dehydrating, a single glass of quality bubbles enjoyed slowly won’t hurt and adds a little celebration to your boarding ritual.
For real hydration, carry an elegant reusable bottle to fill at hydration stations post-security and sip herbal teas such as peppermint or ginger, often available at upscale cafés or at the Qantas and Virgin lounges. These teas help reduce bloating and support digestion, especially if you’re flying long-haul. They are also a great drink to have on board when flying.
Best Airport Food Breakfast Choices Before a Morning Flight
Morning travellers often default to muffins or pastries, but these are high in refined carbs and low in sustaining nutrients. A better option is a protein-rich breakfast that supports stable blood sugar, feeling fuller for longer and longer satiety.
Some options you can look for are:
- Greek yogurt parfait with seasonal berries, seeds, and a drizzle of honey
- Scrambled eggs on artisan sourdough with a side of smashed avocado and grilled tomato
- Chia and oat porridge topped with nut butter and toasted almonds
These options are higher in protein and healthy fats—ideal for healthy fuel before long-haul flights. The first class lounges all have eggs and many have other high protein options such as meats, and salads even for breakfast.
Midday Meals: Light and Balanced Over Greasy and Heavy
During lunch hours, fast-food chains often dominate the food court. Everything is now open so there is no excuse. Nearly all Australian airports now offer at least one café or grab-and-go outlet that sells salads, wraps, and healthy poke or salad bowls.
Some healthy options are:
- A gourmet wrap or salad with roasted chicken, falafel or grilled salmon, plus greens, avocado, and quinoa
- Poke bowls with sashimi-grade tuna or salmon, brown rice, and colourful vegetables
- Nourishing soups—think pumpkin, lentil or miso—for warmth without the bloat
Avoid heavy garlic, onion, or creamy sauces if you’re prone to digestive discomfort in the air. Light, clean flavours keep you feeling elegant—not overstuffed.
Smart Snack Choices for In-Flight Energy
Packaged snacks are convenient but often high in sugar and low in fibre. Many airport shops like Relay, WHSmith, and health kiosks now stock better-for-you options.
Recommended snacks:
- Raw or lightly roasted nuts (unsalted for minimal bloat)
- Protein balls made with natural ingredients like dates, cacao, and almond meal
- 70% dark chocolate for antioxidants and a touch of luxury
- Fresh fruit—an apple or banana travels well and hydrates
- Hummus and crackers or veggie sticks
Pairing a carb (like rice or crackers) with a fat or protein helps support balanced blood sugar during the flight.
What to Avoid Before and During Flights
While occasional indulgences are part of travel, certain food choices can increase the likelihood of bloating, fatigue, or discomfort mid-flight.
Foods best limited before flying:
- Fried or greasy foods—they slow digestion and sap energy
- Sugary drinks and soft drinks—instant bloat, zero benefit
- Heavy pastries and creamy pastas—delicious, but destined to sit uncomfortably mid-flight
These can contribute to sluggish digestion, blood sugar crashes, and water retention—especially in pressurised cabins.
