Airport food has a poor reputation for several valid reasons, ranging from exorbitant prices to bland flavors to limited menus.
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In fact, airport restaurants are often up there with plane food when it comes to brow-raising ingredients and presentation.
But you can find a good restaurant at the airport, especially if you’re visiting a larger international hub with multiple terminals. In fact, airport restaurants might be one of the few positive upgrades to air travel over the last decade, especially as famous restaurants and chefs launch projects inside terminals.
You might have heard of Native by Nyesha at LAX, a project from Chef Nyesha Arrington, or Newark Airport’s new eatery Daily, which sources local ingredients for a farm-to-table menu that changes daily. And that’s just the tip of the iceberg as restaurants up their game at major airports.
Here’s an updated guide on how to find a good airport restaurant, especially if you need a quality meal for a long flight.
The basics of eating at the airport: what not to eat and drink
Before we dive in, let’s review the basics of what food you should be avoiding at the airport (and on your flight).
- Alcohol and caffeine both cause dehydration. You can sip on your coffee like usual, but avoid going for a double-shot or an energy drink. And try to avoid alcohol at all costs, especially if you have a long flight.
- Extra salty treats, including drinks like Bloody Marys, are tough on the body. Salt will also exacerbate the effects of dehydration, so avoid high-sodium foods and drinks.
- Red meats can cause heartburn, along with fried foods. If you aren’t prone to heartburn, you can dabble—but be mindful of how much you eat of either food. They can also cause bloating on flights thanks to cabin pressurization.
How to find a good airport restaurant in five easy steps
Here’s how to find a good restaurant at the airport, whether you’re catching a short flight from a regional airline or traveling across the world from a large hub.
Step #1: Review your options—and read the menu
To start your search, look at the airport’s directory. You’ll see a list of restaurants, which usually includes familiar chains and restaurants you haven’t heard of before. I recommend starting with restaurants you haven’t heard of before and looking first at fine dining restaurants or restaurants with farm-to-table ingredients.
Skim the menu to look for fresh meals. Don’t automatically assume a restaurant is healthy just because its branding looks healthy.
Remember: You want to avoid fried foods and red meat, when possible, along with high-sodium items. I usually look for soup-and-salad combos, breakfast dishes like oatmeal or porridge, and rice dishes.
Step #2: Know which types of meals to prioritize
Every traveler has a different set of dietary needs—so follow your gut, literally. However, you might want to target meals that are easy for your body to digest, as long stints sitting on an airplane while battling dehydration are hard enough on your body.
I try to find menu items that are part of or are similar to the BRAT diet, which stands for bananas, rice, applesauce, and toast. BRAT foods are recommended for sick people because they’re easy to digest, which is also great for flying, especially long-haul.
Step #3: Consider the plane meal—you want to counterbalance it
If you’re flying on a short domestic route, don’t worry about this point. However, if you’re going to board a long-haul flight where multiple meals will be served, I highly recommend considering what might be served on the plane.
For example, I fly Delta for transatlantic flights—and I know to expect a pizza turnover for the smaller second meal. Because I know it’s basically guaranteed to be one of my plane meals, I look for dishes at airport restaurants that don’t use cheese, bread, and tomato sauce.
Step #4: Be honest about how much time you have
Time is a very important factor when looking for a quality meal at the airport. For the most part, airport restaurants are experienced at churning out food quickly in order to serve as many patrons as possible. Additionally, hosts should be able to give you a very firm estimate on how long it will take for you to eat. But it’s never worth risking a missed flight for an airport meal.
Step #5: It’s okay to invest in a good meal
I’m a big fan of bringing doctor-approved snacks on long-haul flights with me, from nuts to dried fruit to fresh fruit. However, I want to point out that airport snacks are more expensive than sit-down meals at most restaurants, meaning you won’t actually save that much by deciding to buy healthy snacks instead of sitting down for a meal before boarding your flight.
In fact, you might spend more on healthy snacks and drinks. So, if money is a factor driving your decision to avoid airport restaurants, consider it an investment. You’ll feel better deboarding a long flight if you were able to eat a healthy meal beforehand.