Food & Eating / November 26, 2014

Annual Airline Food Investigation 2014

By Charles Platkin, PhD

There are several changes from last year’s survey. is still doing a fantastic job of creating healthy food and offering strong choices in all but the individual snack department.  Also, it’s great that Virgin America also provides ALL nutritional information, NOT just calories, and it’s on their website, too.  Virgin America also has on-demand eating – you simply select the food you want, when you want it right at your seat.  Nice.  Kudos for the most improved goes to , which has started to work with Luvo, a healthy food company. Hawaiian Airlines was added to the survey this year, but they didn’t cooperate, so we had two registered dietitians analyze the menu, which turned out to have not-very-healthy choices. 
 
The “Shame on You” award goes to Frontier, but Spirit, American, US Airways and Hawaiian Airlines were not much better. Frontier’s media relations department was abysmal in their behavior — actually shameful (see below for details).  They had to answer one question and that was too much for them. 
 
The average number of calories per food item last year was 360, the year before it was 388 and this year it’s 397, an increase probably due to the inclusion of Hawaiian Airlines. 

Here 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.

Virgin America (877-359-8474www.virginamerica.com)
Cooperation in Providing Nutritional Information: Excellent 
Health Score: (**** 1/4) 
Average Calories Overall (Meals, Snack Boxes and Individual Snacks) = 386.25
Average Snack Box Calories = 450
Average Meal Calories = 481.25
Average Individual Snack Calories = 259.38
Comments: Another year goes by and Virgin America continues to do a very good job with their meals.  All you have to do is go to the ‘s website to see the nutritional information for most of the menu. They still need to offer more healthy individual snacks to match the rest of their very well-thought-out menu. Once they do that, they will be the clear leader in healthy in-flight eating. 
Best Bets: Avoid the individual snacks, because none of them is very healthy. Even the nuts, which are the best choice, are high in calories if you consume the entire package. For breakfast, Virgin America replaced their high-calorie granola, fruit and yogurt with a significantly lower-calorie version. 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. Avoid the Chicken & Salami and the Pastrami on Marble Rye Sandwich. For kids, skip the Jet Set Kid Pack if you can, and go for the half peanut butter and jam sandwich (which, unfortunately, jumped 60 calories from last year). It’s still a better choice. 

In general, the best bet is to go for a real meal, even if you save half for later. The Salmon Soy Ginger Salad at only 390 calories is a good choice and high in protein, which will help keep you full longer.  The Protein Plate is also a good choice, as is the Autumn Veggie Wrap. 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. 

Individual Snacks 

Chex Mix $4.00 (420 calories, 90g carbs, 14g fat, 7g protein, 7g sugars/ 91 minutes of walking)
Sea Salt & Vinegar Popchips $3.25 (120 calories, 20g carbs, 4g fat, 1g protein, 0g sugars/ 26 minutes of walking) 
479° Popcorn Fleur de Sel Caramel $3.25 (100 calories, 18g carbs, 4.1g fat, 1g protein, 17g sugars/ 22 minutes of walking)
Pringles Grab and Go $3.25 (375 calories, 37.5g carbs, 22.5g fat, 2.5g protein, 0g sugars/ 81 minutes of walking) 
Holly Baking Co. Chocolate Chip Cookies $3.50 (360 calories, 52g carbs, 16g fat, 4g protein, 28g sugars/ 67 minutes of walking)
Hail Merry Seasoned Nut Blend $3.00 (450 calories, 17g carbs, 39g fat, 11g protein, 6g sugars/ 97 minutes of walking)
Hail Merry Chocolate Macaroons (no price provided) (130 calories, 10g carbs, 11g fat, 2g protein, 10g sugars/ 28 minutes of walking)
Krave Basil Citrus Turkey Jerky $4.75 (120 calories, 16.5g carbs, 0.75g fat, 13.5g protein, 15g sugars 120 calories/ 26 minutes of walking)

Meals and Snack Boxes

Protein Meal $7.00
Bumble Bee lemon pepper tuna, La Panzanella rosemary crackers, Heritage roasted red pepper hummus, Crunchmaster multiseed crackers, Emerald natural walnuts & almonds, and Happy Times Veggie Pals chews. Total = 570 calories, 44g carbs, 16.5g fat, 27g protein, 13g sugars/ 123 minutes of walking.

Hearty Meal Box $7.00
Old Wisconsin beef salami, Partners olive oil and sea salt crackers, Oakfield Farms cheddar cheese, Pennysticks brand pretzels, Welch’s Fruit Snacks, and the Good Bean sea salt chickpeas. Total = 430 calories, 53g carbs, 10g fat, 12g protein, 14.5g sugars/ 93 minutes of walking.

Jet Set Kid Pack $7.00
Barnum’s animal crackers, Smucker’s strawberry jam, Ritz peanut butter crackers, Pepperidge Farm Whole Grain Goldfish, 18 Rabbits choco banana bar. Total = 490 calories, 70g carbs, 20g fat, 10g protein, 18g sugars/ 106 minutes of walking.

Salmon Soy Ginger Salad (on flights more than 2 hours) (no price provided)
Mixed faro and red rice salad tossed with arugula pesto, sugar snap peas, seasoned with togarashi, English cucumber slices, radish slices, watercress and cilantro topped with soy ginger marinated salmon. Served with sesame honey vinaigrette and optional toasted slivered almonds. Total = 390 calories, (calories without the optional almonds) 26g carbs, 22g fat, 19g protein, 14g sugars/ 84 minutes of walking.
 
Marrakesh Chicken Salad (on flights more than 2 hours) (no price provided) 
Herb-roasted chicken breast served on mixed faro and red rice salad, grilled yellow and green squash, grilled marinated Portobello, red cherry tomatoes served with Za’atar vinaigrette and optional feta cheese. Total = 660 calories (calories without the optional feta), 42g carbs, 50g fat, 18g protein, 13g sugars/ 143 minutes of walking.

Chicken & Salami Sandwich (on flights more than 2 hours)  (no price provided)
Genoa Salami and sliced chicken breast over roasted yellow tomato, arugula, grilled zucchini and lemon pesto spread, all sandwiched between a pretzel roll. Served with Dijon mustard packet and Nib Mor Dark Chocolate square. Total = 740 calories, 76g carbs, 44g fat, 20g protein/ 160 minutes of walking.

Pastrami on Marble Rye Sandwich (on flights more than 2 hours)  (no price provided)
Marbled rye, topped with sliced beef pastrami, caramelized yellow onions, Swiss cheese and kale-broccoli slaw in a horseradish cream sauce. Served with a Dijon mustard packet and a Nib Mor Dark Chocolate square. Total = 550 calories, 64g carbs, 16g fat, 34g protein/ 119 minutes of walking.

Protein Plate (all flights) (no price provided)
A cage-free hard-boiled egg, smoked Gouda, mild cheddar and Muenster cheeses; a grilled chicken breast slice; red grape tomatoes, carrot, celery and cucumber batons; wheat mini pita rounds; and a green grape cluster. Served with Greek yogurt hummus. Total = 470 calories, 43g carbs, 12g fat, 39g protein, 16g sugars/ 102 minutes of walking. 

Autumn Veggie Wrap (on flights more than 2 hours) (Travel Light – Virgin America’s Healthy Food Program) (no price provided)
Lemon pesto salad with faro dressed in edamame and roasted red pepper hummus, baby spinach, roasted butternut squash and zucchini mixed with crumbled feta cheese, all wrapped in a spinach tortilla. Served with tropical fruit salad of pineapple, grape, mango and strawberry. Total = 400 calories, 47g carbs, 19g fat, 10g protein, 8g sugars/ 86 minutes of walking.

Artisan Cheese Box $9.50 (all flights) (Travel Light) (no price provided)
An assortment of cheeses, including Camembert, smoked Gouda, Muenster and cheddar, served with seedless green grapes, dried apples and apricots, and served with gluten-free multiseed crackers. Total = 310 calories, 23g carbs, 20g fat, 15g protein/ 67 minutes of walking.  

Mixed Berry Yogurt Parfait with Gluten-Free Granola (on flights more than 2 hours) (no price provided)
Strawberries, raspberries and blueberries in low-fat plain yogurt, all drizzled with clover-grade honey. Served with Udi’s gluten-free granola. Total = 260 calories, 42g carbs, 5g fat, 13g protein/ 56 minutes of walking.

Peanut Butter and Jam Half Sandwich $4.00 (on flights more than 2 hours)
Creamy peanut butter and strawberry jam spread between sliced wheat bread, served with Tasty Brand fruit snacks. Total = 380 calories, 36g carbs, 14g fat, 11g protein/ 82 minutes of walking. 

Delta Air Lines (800-221-1212www.delta.com
Cooperation in Providing Nutritional Information: Excellent  
Health Score: (***3/4) 
Average Calories Overall (Meals, Snack Boxes and Individual Snacks) = 502
Average Snack Box Calories = 712
Average Meal Calories = 542
Average Individual Snack Calories = 320
Comments: Wow! Delta has come a long way and is absolutely most improved.  The airline finally woke up and started offering many healthy options – fantastic. Delta is working with Luvo (www.Luvoinc.com). Luvo’s philosophy: “We believe if you can change the way you eat, you can change your life.”  Nice job, Delta.  
Best Bets: For the free snacks (on flights of more than 1.5 hours) the peanuts are the best choice. None of the “for sale” individual snacks is a good choice. If you do get the nut mix, make sure to share it with at least two others. The snack boxes are very high in calories. However, if you choose the EATS Tapas, eat the hummus, bruschetta, olives, almonds, apricots and dark chocolate, skip the rest, and make this a meal, not a snack. Of the breakfast options, your best bet is the LUVO Fresh Breakfast Medley (without the muffin). For Lunch/Diner the LUVO Quinoa Crunch Wrap Snack Box is a good choice and will fill you up; you can skip the cookie to save calories if you want. On eastbound flights the LUVO Grilled Chicken Wrap and on westbound the LUVO Roast Turkey & Havarti Wrap are good choices. Again, you can skip the cookie to save calories.  Skip the high calories in the Roast Beef Slider Combo and the Black Angus Burger, weighing in at 740 and 960 calories respectively. 

Complimentary Snacks (Available on all flights of more than 600 miles or 1.5 hours) 

Choice of peanuts, pretzels or Biscoff cookies 
Peanuts (70 calories/15 minutes of walking) 
Pretzels (45 calories/10 minutes of walking)
Biscoff cookies (120 calories/26 minutes of walking)

Shorter flights receive a single complimentary snack of Biscoff cookies in the morning and pretzels in the afternoon.

Individual Snacks (Served all day on flights of more than 2 hours or 900+ miles)

Mrs. May’s Cran-Blueberry Nut Mix $5.99 (860 calories/186 minutes of walking)
Pringles $3.49 (375 calories/81 minutes of walking) 
Haribo Gold-Bears Gummi Candy $2.99 (450 calories/97 minutes of walking) (Transcontinental)

Snack Boxes (Available all day on select flights of more than 2 hours or 900+ miles)

Eat Treats $7.99 
Old Wisconsin Beef Salami Slices, Nabisco Wheat Thins, Rondelé Peppercorn Parmesan Cheese Spread, Pepperidge Farm Cheddar Goldfish Crackers , Welch’s Fruit Snacks Mixed Fruit, Oreo Cookies, Mentos Mint. Total = 746 calories/161 minutes of walking.

EATS Tapas $8.99
Stacy’s Pita Chips – Simply Naked, Go GoPicnic Garden Hummus Dip, Dipin Bruschetta – Pepper & Artichoke, Crunchmaster – Multi-Grain Sea Salt , Dancing Deer Cookie Nibbles – Sweet Lemon, Vacaville Mediterranean Apricots, Kings Roasted Almonds, Varda – Dark Chocolate, Olympos Pitted Greek Olive Mix. Total = 677 calories/ 146 minutes of walking. 

Flights System Wide 

Breakfast (Available 5 a.m. to 8:59 a.m. on select flights of more than 3 hours actual flight time or 1,400+ miles and in select Caribbean/Latin America markets.) 

Smoked Turkey Bagel Sandwich $7.99 (Westbound & Eastbound/ and Transcontinental Flights – EATS Menu)
Hardwood smoked turkey breast, multigrain bagel, cheddar cheese, tomato, cream cheese. Total = 390 calories/84 minutes of walking.

Continental Breakfast Plate $6.99 (Westbound & Eastbound Flights and Transcontinental – EATS Menu) 
Strawberry Greek yogurt, grapes, mini lemon yogurt muffin, granola. Total = 300 calories/65 minutes of walking.

Lunch / Dinner (Available 9 a.m. to 8 p.m. on select flights of more than 3 hours actual flight time or 1,400+ miles and in select Caribbean/Latin America markets.)

Roast Beef Slider Combo $9.99 (Westbound & Eastbound Flights – and Transcontinental)
Sliced roast beef on two pretzel roll sliders layered with romaine lettuce and cheddar cheese,  paired with Cape Cod Kettle Cooked Chips and Sanders Dark Sea Salt and Caramel chocolate with Dijon mustard and horseradish sauce on the side. Total = 740 calories/160 minutes of walking.

Fruit & Cheese Plate $7.99 (Westbound & Eastbound Flights – EATS)
Cheddar cheese, Muenster cheese, GranQueso cheese, smoked Gouda, olive oil and sea salt crackers, almonds, apricots, grapes. Total = 540 calories/ 117 minutes of walking.

LUVO Grilled Chicken Wrap $9.99 (Westbound – EATS)
Spiced grilled chicken, crisp romaine, avocado, roma tomatoes, red onion and herb aioli wrapped in a turmeric flaxseed tortilla. Served with a multiseed coconut chocolate chip cookie. Total = 400 calories/86 minutes of walking.

LUVO Roast Turkey & Havarti Wrap $9.99 (Eastbound – EATS) 
Sliced roast turkey breast, havarti cheese, quinoa and black rice salad, arugula and edamame hummus, wrapped in a tomato flaxseed tortilla. Served with a multiseed coconut chocolate chip cookie. Total = 570 calories/123 minutes of walking.

Transcontinental Flights Only (JFK to/from LAX, SEA & SFO)  

Breakfast (available between 5 a.m. and 8:59 a.m.)

LUVO Fresh Breakfast Medley $10.99* (Westbound & Eastbound  / EATS) 
Cage-free hard-boiled egg, chia ricotta dip, Fuji apples, organic strawberry, organic chocolate and multiseed mini muffin. Total = 520 calories/112 minutes of walking.

LUVO Breakfast Cobb Wrap Snack Box $10.99* (Eastbound /EATS) 
Cage-Free hard-boiled egg, turkey bacon, romaine, cheddar cheese, avocado and hummus in a spinach flaxseed tortilla. Total = 670 calories/145 minutes of walking.

LUVO Breakfast Egg & Quinoa Wrap Snack Box $10.99* (Westbound /EATS) 
Cage-free hard-boiled egg, quinoa & black rice salad, Asiago cheese, arugula and red pepper hummus in a spinach flaxseed tortilla. Total = 620 calories/134 minutes of walking.

Lunch / Dinner (available 9 a.m. to 8 p.m.)

LUVO Quinoa Crunch Wrap Snack box $10.99* (Westbound & Eastbound /EATS) 
Luvo quinoa crunch wrap, edamame hummus dip, grapes, coconut chocolate chip cookie. Total = 520 calories/112 minutes of walking.

LUVO Roast Turkey & Havarti Wrap Snack Box $10.99* (Westbound  /EATS) 
LUVO Roast turkey & havarti wrap, edamame hummus dip, grapes, coconut chocolate chip cookie. Total = 600 calories/130 minutes of walking. 

LUVO Grilled Chicken Wrap Snack box $10.99* (Eastbound  /EATS) 
Spiced grilled chicken, crisp romaine, avocado, roma tomatoes, red onion and herb aioli wrapped in turmeric flaxseed tortilla. Served with grapes, coconut chocolate chip cookie. Total = 560 calories, 121 minutes of walking.

*Offered complimentary in Economy Comfort

Hawaii (ATL to/from HNL only) (These three are exclusive to this route.)

Asian Noodle Salad with Wonton Strips $8.99  (Westbound – EATS) 
Lo-mein noodles, grilled seared chicken breast, sesame oriental dressing, napa cabbage, red pepper, wonton strips, soy sauce, sesame oil, rice wine vinegar, coriander, olives, ginger root, garlic, kosher salt, coriander leaf, sesame seeds, chili pepper. Total = 540 calories/ 117 minutes of walking.

Davanni’s Pepperoni Deep Dish Pizza $7.50 
Whole-milk mozzarella cheese, naturally smoked pepperoni and imported pecorino Romano cheese. Total = 430 calories/ 93 minutes of walking.

Chicken Caesar Salad with Dressing $8.99 (Eastbound- EATS)
Grilled seared chicken breast, tomato, lettuce, Caesar dressing, carrot, Parmesan cheese. Total = 350 calories/ 76 minutes of walking.

JetBlue Airways (800-538-2583www.jetblue.com )
Cooperation in Providing Nutritional Information: Very helpful 
Health Score: (***3/4) 
Average Calories Overall (Meals, Snack Boxes and Individual Snacks) = 337.79
Average Snack Box Calories = 450.22
Average Meal Calories = 447.5
Average Individual Snack Calories = 160.25
Comments: Last year JetBlue started offering meals (Eat Up Café), but they’re available only on flights on East and West Coast routes between New York’s JFK and Boston to Long Beach, Los Angeles and San Francisco, Calif. The good news is that these meals are actually getting healthier, and JetBlue has the meal’s nutritional information posted online – fantastic!!! Progress. See: http://www.jetblue.com/flying-on-jetblue/snacks-and-drinks/nutrition-facts/
Best Bets: Still nothing much in terms of healthy individual snacks and no more nuts. In spite of what some of you still insist, animal crackers are really not a great choice. And keep in mind, just because the individual snacks are free doesn’t mean you should take more than one. Skip the New York Nut Factory Omega-3 Mega Mix. Also, I’m not sure why, but instead of adding healthier snacks they now have Doritos and PopCorner-Kettlecorn. 
In terms of the meal boxes, Shape Up has healthy ingredients (Mary’s Gone Crackers-Original, olives, humus and raisins) but should not be eaten as a snack; it’s a meal. Skip the other meal boxes, which are high in calories and fat and offer little in terms of . If you are on a flight that does offer the Eat Up Café, the Yogurt Smoothie, the Kale & Quinoa Salad, the Spicy Soba & Korean-Style Chicken, and the Veggie Platter are all good choices. 

Individual Snacks (all are free)

PopCorner-Kettlecorn (140 calories/30 minutes of walking)
Skeeter Nut Free Chocolate Chip Cookie (130 calories/28 minutes of walking)
Keebler Animal Crackers (130 calories/28 minutes of walking)
Snyder’s Mini Pretzels 100 Calorie Pack (100 calories/22 minutes of walking)
Terra Blues Potato Chips 1-ounce bag (130 calories/28 minutes of walking)
Doritos Nacho Cheese Tortilla Chips (80 calories/17 minutes of walking)

À la Carte Snacks

Field Trip Beef Jerky $4.50 (100 calories/22 minutes of walking) 
New York Nut Factory Omega-3 Mega Mix $4.50 (472 calories/102 minutes of walking) 

Eat Up Café Available on flights between New York JFK and Boston and Los Angeles, San Francisco or Long Beach, Calif., scheduled to depart before 8:59 p.m. local time.  ($4-$12, prices for the individual items were not available)

Grilled Chicken and Brie Sandwich 
Grilled chicken, Brie, arugula and cranberry mustard on a rustic roll, served with a quinoa and golden raisin salad. Total = 690 calories/149 minutes of walking.

Sirloin Sandwich 
Top sirloin steak, red-wine caramelized onions, white cheddar cheese, baby spring greens and horseradish cream on a rustic roll, served with a quinoa and golden raisin salad. Total = 620 calories/134 minutes of walking.

Spicy Soba & Korean-Style Chicken 
Korean-style grilled chicken and buckwheat soba noodles with sesame-seasoned carrot and cucumber slaw, a hard-boiled egg and spicy chili glaze. Total = 580 calories/125 minutes of walking.

Veggie Platter  
A selection of fresh vegetables including carrots, snap peas, celery, tomatoes, peppers and zucchini with an avocado-Greek yogurt dip. Total = 190 calories/41 minutes of walking.

Yogurt Smoothie  
A fresh strawberry yogurt smoothie from Ronnybrook Farm Dairy in the Hudson Valley of New York. Total = 285 calories/62 minutes of walking.

Kale & Quinoa Salad 
Cannellini beans, dried blueberries and cranberries, quinoa and grape tomatoes over chopped kale and spring greens, served with white balsamic vinaigrette. Total = 320 calories/69 minutes of walking.

Meal Boxes (Available on flights of more than 2 hours)

Beef Up $6.00
Old Wisconsin Beef Salami (90 calories), La Panzanella Rosemary Crackers (80 calories), GRF White Cheddar Cheese Bar (100 calories), Stacey’s Pita Chips, (130 calories) GRF Parmesan Peppercorn Cheese Spread (70 calories), Kind Plus Bar Cranberry Almond (115 calories). Total = 585 calories/126 minutes of walking.

Shape Up $6.00
Milas Classic Hummus (100 calories), Mary’s Gone Crackers-Original (80 calories), The Good Bean Chickpeas (121 calories), Pamela’s Simplebites Ginger Mini Snaps (115 calories), Sun-Maid Raisins (45 calories), Oloves Tasty Mediterranean (26 calories), Bob’s Mint Peppermint Flavor (50 calories). Total = 537 calories/ 116 minutes of walking. 

Mix It Up $6.00
Two Degrees Snack Bar-Chocolate Banana (170 calories), breadstick (40 calories),  Nutella Hazelnut Spread (100 calories), GoGo squeeZ Applesauce (60 calories), LeClerc Cheddar Cheese Frogs (120 calories), Ocean Spray Craisins (100 calories). Total = 590 calories/127 minutes of walking. 

Cheer Up $6.00
Swiss, cheddar and Gouda cheese, with almonds and crackers. Total = 300 calories/65 minutes of walking. 

Cue it up $6.00
Soft pretzel (190 calories), brown mustard dip (50 calories), Sour Beans (69 calories), caramel corn (100 calories), Twizzlers (30 calories). Total = 439 calories/95 minutes of walking.

Air Canada (514-393-3333www.aircanada.com )
Cooperation in Providing Nutritional Information: Excellent 
Health Score: (***1/2) 
Average Calories Overall (Meals, Snack Boxes and Individual Snacks) = 322.18
Average Meal Calories = 300.5
Average Individual Snack Calories = 340.25
Comments: Overall, I’m disappointed with the direction of Air Canada’s food choices. They were headed in a good direction, but they have certainly slipped. It seems that NutriCuisine (Air Canada’s adviser) has a less active role than before. While the calorie counts are not high, there seem to be fewer healthy meals. Too bad. The good news is that they’ve added a healthy snack or two. 
Best Bets: Pick the chicken soup. It will fill you up, and it’s more like a meal than a snack. The cashews or almonds need to be shared.  The celery and carrots with ranch dip (limit the dip to no more than half) and the tuna are also good choices. While the hummus sounds healthy, it’s high in calories and you’re better off having a meal if meals are available.  For breakfast, all the meals are good, but for best nutrition, unless you’re really hungry, skip the bagel.  All the meals are low in calories, but calories are not everything. The Chipotle Chicken Wrap is OK, and better than some of the other choices; however, it has more calories than last year. I was disappointed to see the salad eliminated from the menu, but glad they tossed the shepherd’s pie.  I would skip the falafels. On flights more than four hours departing from Montreal, Toronto and Vancouver, the sushi is a good choice. 

Individual Snacks, available on flights of more than 1.5 hours

Celery & Carrots with Ranch Dip $5.00 (130 calories/ 28 minutes of walking)
Cheese & (Gluten-Free) Crackers $4.00 (180 calories/ 63 minutes of walking)
Krispy Kernels – Salted Cashews $3.00 (403 calories/ 87 minutes of walking)
Krispy Kernels Roasted and Salted Almonds  $3.00 ( 390 calories/ 84 minutes of walking) 
Pringles Original Grab and Go! $3.00 (285 calories/ 62 minutes of walking) 
Lindt Swiss Classic Milk Chocolate Bar $3.50 (533 calories/ 115 minutes of walking)
Twizzlers Licorice $3.50 (833 calories/ 180 minutes of walking) 
Hummus with pretzels $4.50 (380 calories/ 82 minutes of walking)
Swedish Berries $3.00 (359 calories/ 78 minutes of walking)
Mojo Trail Mix Bar Dark Chocolate and Sea Salt $3.00 (200 calories/ 43 minutes of walking)
Campbell’s Chicken Noodle Soup, $3.00 (200 calories/ 43 minutes of walking) 
Rio Mare Tuna $4.00 (190 calories/41 minutes of walking)

Breakfast

Breakfast Bagel $5.50
Egg, ham and Swiss cheese on multigrain bagel. Total = 260 calories/ 78 minutes of walking.

Greek Yogurt with Honey $3.00 (available until Nov. 30) Total = 180 calories/39 minutes of walking.

Greek Yogurt with Blueberry and Pomegranate $3.00 (available beginning Dec. 1) Total = 50 calories/ 32 minutes of walking.

Fruit Plate $6.50
Pineapple, grapes, cantaloupe and honeydew. Total = 186 calories/40 minutes of walking.

Quaker Oatmeal $4.00
Maple and brown sugar oatmeal. Total = 210 calories/45 minutes of walking.

Meals, available on flights of more than 2 hours 

Pizza $6.95
Classic Pepperoni Pizza – A baked classic made with tomato marinara sauce, pepperoni and a blend of mozzarella, Asiago, Parmesan and Romano cheeses, served on a thin crispy flatbread. Total = 349 calories/101 minutes of walking.

Chipotle Chicken Wrap $6.95
Roasted chicken strips with zesty chipotle sauce, cheddar cheese, red peppers, corn, lettuce and fajita seasoning on flatbread. Total = 470 calories/102 minutes of walking.

Beef Brisket Sandwich $7.95
Shaved smoked beef brisket, caramelized onions, fire-roasted mushrooms, lettuce and cream cheese on a potato scallion bun. Total = 470 calories/102 minutes of walking.

Falafel Wrap $6.95
Falafels with red peppers, baby spinach, tzatziki and red onions in a whole-wheat wrap Total = 370 calories/ 80 minutes of walking.

Sushi Bento Express $7.95 (on flights 4 hours or longer departing from Montreal, Toronto and Vancouver) 
California Roll. Total = 360 calories/78 minutes of walking.

Alaska Airlines (800-252-7522www.alaskaair.com )
Cooperation in Providing Nutritional Information: Helpful 
Health Score: (*** 1/2) 
Average Calories = 444
Average Snack Box Calories = 399.50
Average Meal Calories = 456.71 (no individual snacks)
Comments:  Still no individual snacks  (other than the beef jerky), which is actually good because it pushes customers to purchase real meals. Too bad those meals are not healthier though.  Alaska has eliminated the salad shakers and doesn’t offer other healthy choices in their place.  There were a lot more choices last year. I guess the airline is cutting back and certainly doesn’t seem to be headed in the same “healthy” direction it once was.  The overall calorie level has increased by 41 calories. 
Best Bets: There are not as many offerings as in previous years. Among the snack boxes, the Mediterranean Tapas box 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 497 calories is a bit high for a “snack” (or even a meal), so it’s best if you share the box or have 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 than it is to “snack” aimlessly. As far as breakfast choices go, all the choices are a bit high in calories, in December you can choose the Denver Scramble, the calorie range is reasonable.  The good news is that the fruit and cheese plate is available all day and is the best choice for breakfast if you skip the crackers and half the cheese. On the south/eastbound flights, skip the shepherd’s pie, and on north/westbound flights, the jambalaya or the chicken sandwich are reasonable choices.  

Meals and Snack Boxes

Mediterranean Tapas Picnic Pack (vegan and gluten-free) $6.00 
Late July organic Multigrain Snack Chips, Mario Snack Olives, Wild Hummus Dip, almonds, apricots, dark chocolate. Total = 497 calories/107 minutes of walking.

Northwest Deli Picnic Pack $6.00 
Kettle Brand Sea Salt Potato Chips, Old Wisconsin Salami, La Panzanella Multigrain Crackers, Sahale Fruit & Almond Snack, Dark Chocolate Almond Roca, Glacier Ridge Farms Smoked Gouda Cheese Spread. Total = 526 calories/114 minutes of walking.

Kids’ Choice Picnic Pack $6.00
Pirate’s Booty White Cheddar Puffs, Old Wisconsin Turkey Snack Stick, Tree Top Cinnamon Applesauce, My Super Snack Chocolate Chip Granola Bar, YumEarth organic fruit snacks, Wikki Stix Play Pack. Total = 335 calories/72 minutes of walking.

Oberto Beef Jerky $6.00 (240 calories/52 minutes of walking)

East- or Southbound Flights 
 
Greek Breakfast Scramble $6.00 (Available on flights more than 2.5 hours departing before 9:30 a.m.)
Eggs with spinach, Kalamata olives, feta, chicken apple sausage and roasted potatoes.  Total = 568 calories/89 minutes of walking.

Denver Scramble (no price provided) (Available in December on flights more 2.5 hours departing before 9:30 a.m.)
Eggs with potatoes and cheese. Total = 337 calories/73 minutes of walking.

Shepherd’s Pie $6.00 (Available on flights more than 2.5 hours departing after 9:30 a.m.) 
Ground meat, gravy, carrots, mashed potatoes with cheddar cheese. Total = 456 calories/98 minutes of walking.

Cheese and Fruit Platter $7.00 (Available on flights more than 2 hours in November and December) 
Beecher’s Flagship, Tillamook Sharp Cheddar and a wedge of Brie with fresh
seasonal fruit and Partners crackers. Total = 456 calories/98 minutes of walking.

Jambalaya (Available in December on flights 2.5 hours or longer)
Chicken and sausage over rice. Total = 350 calories/76 minutes of walking.

North- or Westbound Flights

Beecher’s Breakfast Sandwich $6.00 (Most flights 2,5 hours or longer departing before 9:30 a.m. in November) 
Scrambled eggs, applewood smoked bacon and tomato slices covered with melted Beecher’s Flagship cheese. Total = 575 calories/124 minutes of walking. 

Traditional French Toast skillet $6.00 (December on flights departing before 9:30 a.m.)
French toast with applewood smoked bacon and scrambled eggs topped with caramel apple compote. Total = 403 calories/87 minutes of walking.

Beecher’s Strata (Available on flights 2.5 hours or longer in December)
Strata with breakfast potatoes. Total = 300 calories/65 minutes of walking.

Alaska’s Angus Cheeseburger $6.00 
U.S. Certified Angus burger with cheddar cheese and chips. Total = 673 calories/115 minutes of walking.

Chicken Banh Mi Sandwich $6.00 (available on flights 2.5 hours or longer after 9:30 a.m.)
Chicken with grated carrots, sliced cucumbers, fresh cilantro and sliced jalapeno with Sriracha mayo spread on a roll. Total = 534 calories/115 minutes of walking. 

Fruit and Cheese Platter $7.00 (flights more than 2 hours)
Tillamook Sharp Cheddar and a wedge of Brie with fresh seasonal fruit and Partners crackers. Total = 456 calories/98 minutes of walking.

To and from Hawaii

Huli Huli Chicken Skillet $6.00
Chicken with huli huli sauce, steamed rice and eggs. Total = 545 calories/118 minutes of walking.

Teriyaki Chicken Skillet $6.00
Chicken with rice, stir-fry vegetables and sauce. Total = 521 calories/113 minutes of walking.

Pork Yakisoba Skillet $6.00
Pork with noodles, mushrooms and sauce. Total = 375 calories/81 minutes of walking.

Airlines (800-864-8331www.united.com
Cooperation in Providing Nutritional Information: Very helpful 
Health Score: (*** 1/4) 
Average Calories Overall (Meals, Snack Boxes and Individual Snacks) = 438
Average Snack Box Calories = 537
Average Meal Calories = 506
Average Individual Snack Calories = 325
Comments:  United can do much better.  The individual snack averages are very high and not nutritious.  The meal boxes are OK, but also nothing exceptional.  The meal offerings are going in the wrong direction, higher calories, and not one super healthy and nutritious offering in the bunch.  
Best Bets: On flights of more than two hours, choose the tapas snack box, which is high in calories but has many healthy foods, including almonds, olives, hummus and bruschetta — just toss out the cheese spread. You should also share it unless you’re eating it as a meal. On flights of less than three hours, there aren’t many meal choices, and the tapas will fill you up and provide healthy nutrients. Skip the Classic and Savory snack boxes; they don’t have much going on nutritionally. The Chex Mix is back; just last year I congratulated the airline for removing it — oh well. United has also added the Sweet & Savory Bistro Blend Trail Mix, which is a good choice if you share it with three others (it’s 560 calories per bag), the Two Degrees Food Bars at 190 calories per bar, and the Wild Garden Hummus Dip with Chips at 210 calories. The bars and hummus are both good snack choices. Skip the cheese plate; there are better options. 
For breakfast, your best bet is the Morning Energy Selection, with fruit, egg and yogurt.  The other breakfasts available are not very healthy. For lunch and dinner United has eliminated the Mediterranean Salad and replaced it with a very high-calorie Asian noodle dish. A reasonable choice would be the Chicken & Swiss Focaccia. Maybe skip the cheese.  
 

Snack Shop (Available on most flights of more than 2 hours)

Individual Snacks 

Chex Mix $3.99 (420 calories/91 minutes of walking)
Haribo Gold-Bears Gummi Candy 4-ounce box $3.99 (360 calories/78 minutes of walking)
Pringles Original Potato Crisps 2.6-ounce can $3.29 (375 calories/81 minutes of walking)
Sheila Brownie Brittle 2-ounce bag $3.99 (240 calories/52 minutes of walking) 
Sweet & Savory Bistro Blend Trail Mix 4-ounce bag $4.29 (560 calories/121 minutes of walking)
Two Degrees Food Bars $3.99 (190 calories per bar/41 minutes of walking) 
Wild Garden Hummus Dip & Multi Grain Pita Chips $3.99 (210 calories/45 minutes of walking) 
Mustard and Pretzel Combo Box 250 calories/54 minutes of walking)

Snack Boxes 

Classic $7.99
White cheddar gourmet cheese spread, cream crackers, salami,  kettle cooked potato chips,  dried fruit mix, chocolate chip cookie, Haribo Gold-Bears Gummi Candy. Total = 574 calories, 66g carbs, 28g fat, 12g protein, 979mg sodium, 2g fiber/124 minutes of walking.

Savory $8.99
Pop Lite Gourmet Popcorn, Mediterranean Snacks cracked pepper lentil crackers, smoked Gouda gourmet cheese spread, salami, hickory smoked almonds, mint, cookie. Total = 443 calories, 34g carbs, 28g fat, 19g protein, 961mg sodium, 5g fiber/96 minutes of walking.

Tapas $8.99
Dark chocolate, olives, whole natural almonds, roasted red pepper bruschetta, rosemary crackers, Mediterranean sea salt lentil crackers, hummus, peppercorn Parmesan cheese spread. Total = 594 calories, 50g carbs, 33g fat, 19g protein, 1217mg sodium, 6g fiber/128 minutes of walking.

Bistro on Board (Available on flights of more than 3.5 hours within North America and to Latin America. Fresh selections may vary due to product availability.) 
        
Breakfast (Available on most flights departing between 5:45 a.m. and 9:45 a.m.)

Ham & Swiss Baguette $8.99
Cranberry baguette with ham, Swiss cheese and creamy spread. Total = 495 calories/107 minutes of walking.

Morning Energy Selection $6.99 
Hard-cooked egg, cheese, grapes, breakfast roll and almond butter Total = 342.50 calories/ 74 minutes of walking.

Two Degrees Fruit & Nut Bars 2-pack box $3.99
All natural, gluten-free, vegan, kosher, low sodium and GMO-free. For every bar bought, Two Degrees gives a meal to a hungry child. Total = 380 calories/82 minutes of walking.

Lunch and Dinner (Available on most flights departing between 9:45 a.m. and 8 p.m.)

Artisan Cheese Selection $8.99 
Four-cheese selection with crackers, fruit spread, grapes and chocolate. Total = 423 calories/93 minutes of walking.

Asian Noodle Salad. $9.49
Udon noodles with chicken breast, vegetable julienne, green onion and sesame ginger dressing. Total = 783 calories/ 169 minutes of walking. 

Chicken & Swiss Focaccia $9.49
Tomato focaccia with chicken breast, Swiss cheese, tomato and arugula. Total = 530 calories/ 114 minutes of walking.

Buffalo Chicken Wrap $9.49
Tortilla with marinated chicken, lettuce, tomato, blue cheese crumble and ranch spread. Total = 581 calories/ 125 minutes of walking.

Select Markets (Available on flights between Hawaii and Chicago, Houston, Newark and Washington)

Breakfast (Available on most flights departing before 9:15 a.m.)

Bistro / Denver Scramble $9.99 
Scrambled eggs, roasted potatoes, diced ham, julienne red & green peppers and cheddar cheese. Total = 422 calories/114 minutes of walking. 

Lunch and Dinner (Available on most flights departing from 9:15 a.m.  to 8 p.m.)

Chicken Stir Fry $9.99
Stir-fried chicken breast, zucchini, carrots and green onion over rice. Total = 594 calories/91 minutes of walking.

 (817-963-1234www.aa.com)
Cooperation in Providing Nutritional Information: Not Very Helpful 
Health Score: (** 3/4) 
Average Calories Overall (Meals, Snack Boxes and Individual Snacks) = 456
Average Meal/ Snack Box Calories = 447.57
Average Individual Snack Calories = 470.75
Comments: My best guess is that American Airlines is suffering from growing pains.  Its menu is not very healthy, with not too many offerings (13 total items available), and their media relations team did not respond very well.  For such a large airline to not pay attention to its food choices is a travesty – especially when Virgin America, JetBlue and Delta are making improvements. Just as an example, American’s snacks average 470.75 compared to Virgin’s average of 259.38
Best Bets: For individual snacks, the hummus and chips is your best choice. You can pass on the other snacks, especially the fruit and nut mix, which has 640 calories. The Chicken Caesar Salad is a good choice minus any chips or bread that is served with the salad (it’s not included in calories ). Avoid the brisket sandwich; even without the chips it’s more than 600 calories. For breakfast on flights of more than two but less than three hours (see below) there’s not much to eat; you can get the snack pack and at least the almonds will fill you up. On flights of three hours or more, the breakfast sandwich is an OK choice. The fruit and cheese plate is a good mix of fruit and nuts, and the cheese can be OK if you share it with your seatmate. 

Snack and Meal Options 

Breakfast (Available on flights of more than 3 hours departing between 5 a.m. and 9 a.m.)

Fruit and Cheese Plate $8.49 
A selection of cheddar, Swiss and Muenster cheeses, served with gourmet crackers, red grapes, almonds and walnuts. Total = 457 calories/99 minutes of walking. 

Breakfast Sandwich $6.79 
Smoked turkey, Tillamook vintage yellow cheddar and tomato on a bagel. Total = 438 calories/99 minutes of walking. 

Individual Snacks and Snack Boxes (Available on flights of more than 2 hours departing between 5 a.m. and 8 p.m.)

Snack Pack $6.99
White cheddar cheese, crackers, Emerald almonds, Nature’s Bakery mini fig bar, Dolcetto chocolate cookies and a mint. Total = 440 calories/95 minutes of walking.

Fruit & Nut Mix $5.00 (640 calories/138 minutes of walking)
Hummus & Pita Chips $4.00 (203 calories/44 minutes of walking)
Chex Mix $3.49 (420 calories/91 minutes of walking)
Pringles Potato Chips $4.00 (375 calories/81 minutes of walking)
Almond M&M’s $3.00 (400 calories/86 minutes of walking)
Cranberry Nut Mix (American Eagle Only) $5 (640 calories/137 minutes of walking)  
Cheese & Crackers (American Eagle Only) $4.00 (320 calories/ 69 minutes of walking) 

Light and Fresh Meals (Available on flights of more than 3 hours departing between 9:01 a.m. and 8 p.m.)

Turkey & Chutney sandwich $9.99
Wheat bread spread with apple cranberry ginger chutney, sliced smoked turkey breast, crisp apple slices and romaine lettuce. Served with Lay’s kettle-cooked potato chips. Total = 523 calories / 113 minutes of walking.

Chicken Cobb Sandwich $9.99 
Roasted chicken, guacamole, hard-boiled egg, romaine lettuce, tomato and blue cheese dressing on country-style white bread. Served with Lay’s kettle-cooked potato chips. Total = 652 calories/ 113 minutes of walking.

Fruit and Cheese Plate $8.49 
A selection of cheddar, Swiss and Muenster cheeses, served with gourmet crackers, red grapes, almonds and walnuts. Total = 457 calories/99 minutes of walking.  

Fresh Chicken Caesar Salad & Dressing $8.99
Romaine lettuce, all white-meat chicken and Parmesan, Romano and Asiago cheeses with Parmesan Caesar dressing. Total = 333 calories/72 minutes of walking. 

US Airways (480-693-0800www.usairways.com )
Cooperation in Providing Nutritional Information: Not very helpful 
Health Score: (**3/4) 
Average Calories Overall (Meals, Snack Boxes and Individual Snacks) = 491
Average Snack Box Calories = 440
Average Meal Calories = 620
Average Individual Snack Calories = 408
Comments: So far, from a food perspective, the merger has NOT been good for American and US Airways.  We had a very poor response from AA/US Airways media relations department, and US Air is definitely moving in the wrong direction. Don’t expect any tremendous changes foodwise once the full merger takes place. You’d think the merger meant better things to come, but not if AA/US Air’s current management is still in charge.  They fail to see what other airlines are seeing — the fact that fantastic healthy food served onboard matters. US Airways has even dropped its snack pack options; now there is only one. 
Best Bets: The only individual snack that works is the humus (once again); the rest lack nutritional value (and have too many calories). However, none of these is a really healthy choice. There is only one snack box, and while it’s low in calories, there’s not much going on there. For breakfast it’s too bad the yogurt parfait is gone. The breakfast sandwich, which comes with Greek yogurt and fresh fruit, is high in calories, but if you remove the cheese and have only half the bread it’s an OK choice. Skip the bagel on the continental breakfast and the fruit and cheese plate.  None of the lunch or dinner choices pops out as healthy; however, if you cut out some of the extras, the Asian Chicken Wrap could be OK.  The Chicken Quiona Salad is high in calories, but you can probably remove the feta cheese and go light on the dressing and it will be a good option.   The Southern Style Salad with Chicken sounds fried; last year, I believe this salad was called the Crispy Chicken Salad. 

Snacks and Snack Boxes

MarketPlace Snacks (Available on all flights of more than 1 hour, excluding the Shuttle)

Chex Mix – Traditional $3.49 (420 calories/91 minutes of walking)
Fruit & Nut Mix $5.00 (640 calories/138 minutes of walking)
Pringles $4.00 (375 calories/81 minutes of walking) 
Hummus & Pita Chips $4.00 (203 calories/44 minutes of walking)
Almond M&M’s $3.00 (400 calories/86 minutes of walking)

Snack Boxes (Available on flights of more than 3 hours departing between 5 a.m. and 8 p.m.

Snack Pack $6.99
Gilman white cheddar cheese, crackers, Emerald almonds, Nature’s Bakery mini fig bar, Dolcetto chocolate cookies and mints. Total = 440 calories, 95 minutes of walking. 

Fresh Food (Available on flights of more than 3 hours) 

On flights departing 5 a.m. to 8 p.m.

Fruit and Cheese Plate $8.49
Fresh fruit served with almonds, Brie, cheddar and Muenster cheeses and cream crackers. Total = 530 calories/114 minutes of walking.

On flights departing 5 a.m. to 9 a.m.

Continental Breakfast $4.99
Plain bagel served with cream cheese, fruit preserve, a granola bar and a banana.
Total = 420 calories/91 minutes of walking.

Breakfast Sandwich, Fruit & Yogurt $8.29
Egg, sliced turkey and cheese on a bialy or croissant complemented by fresh fruit and Greek yogurt. Total = 700 calories/151 minutes of walking.

On flights departing between 9:01 a.m. and 8 p.m.

Turkey Pastrami Wrap $8.49
Turkey pastrami, shredded cabbage and Swiss cheese wrapped in lavash bread served with Thousand Island dressing, kettle chips and  chocolate shortbread cookies Total = 680  calories/ 147 minutes of walking.

Asian Chicken Wrap $8.59
Chicken strips, broccoli slaw and mixed greens wrapped in a mandarin orange tortilla with sesame ginger dressing. Served with kettle chips and white chocolate raspberry cookies. Total = 872 calories/188 minutes of walking.*

Chicken Quinoa Salad $8.99
Spinach, iceberg lettuce, cooked mixed whole grains with dried cranberries and feta cheese, topped with grilled chicken breast. Served with balsamic vinaigrette dressing. Total = 694 calories/150 minutes of walking.*
*Estimated by Diet Detective Registered Dietitian

Southern Style Salad with Chicken & Dressing $8.99
Sliced chicken tenders on a bed of romaine lettuce with shredded cheddar cheese, boiled egg, tomato and cucumber slices with honey mustard dressing. Total = 450 calories/97 minutes of walking.

Southwest Airlines (214-792-4223www.southwest.com ) 
Cooperation in Providing Nutritional Information: Excellent 
Health Score: (**) 
Average Calories = 104
Comments: Not much variety and not much in terms of nutritional value. 
Best Bet: Go for the nuts and skip the pretzels and other items. 

All the snacks are free of charge

Snacks: 
Honey or dry-roasted peanuts (70 calories/15 minutes of walking) 
Pretzels (50 calories/11 minutes of walking)

On select flights

Snacks:
AM: 100 Calorie Lorna Doone
PM: 100 Calorie Ritz Snack Mix
 
Select-a-Snack Option:
100 Calorie Lorna Doone, (100 Calories/22 minutes of walking) 
100 Calorie Ritz Snack Mix (100 Calories/22 minutes of walking)
Ritz crackers (200 calories/43 minutes of walking)

Allegiant Air (702-505-8888www.allegiantair.com)
Cooperation in Providing Nutritional Information: Not very helpful 
Health Score: (* 3/4) 
Average Calories Overall (Meals, Snack Boxes and Individual Snacks) = 391
Average Individual Snack Calories = 374
Average Individual Snack Box Calories = 416
Comments: The media representative was worse than last year. They did not provide ANY nutritional information for their food. They also told some media folks last year that they did cooperate. Well, for the record, they most certainly did not. And they did not cooperate in the least this year, either. 
Best Bets: The snack boxes are not great in terms of health (and not just calorie-wise). Among the individual snacks, nuts are the healthiest choice. Low-carb fans might consider Jack Link’s Beef Jerky. Overall, the turkey sandwich without cheese is a good choice for the West Coast. On the East Coast, go with the hummus, but you’ll probably also want to bring a sandwich for yourself. 

Individual Snacks
M&M’s Peanut (3.4 ounces) $3.00 (490 calories/106 minutes of walking)
H.K. Anderson Peanut Butter Filled Pretzel Nuggets (375 calories/ 81 minutes of walking)
Pringles (2.6 ounces) $3.00 (375 calories/81 minutes of walking)
Starburst Minis Unwrapped, $3.00 (375 calories/81 minutes of walking) 
Skittles (4 ounces) $3.00 (424 calories/92 minutes of walking)
Dole Fruit Crisp Apple/Cinnamon (4 ounces) $3.00 (160 calories/35 minutes of walking)
Gardetto’s Original Recipe (5.5 ounces) $4.00 (206 calories/45 minutes of walking)
Blue Diamond Wasabi Almonds (4 ounces) $4.00 (680 calories/147 minutes of walking)

Snack Boxes

Deli Snack Pack
Snyder’s of Hanover Mini Pretzels (100 calories), Glacier Ridge Farms Smoked Gouda Gourmet Spreadable Cheese (70 calories), Kings Delicious Mountain Trail Mix (130 calories), DiBella Biscotti Caramello Latte (70 calories), Old Wisconsin 0.5-ounce Beef Snack Stick (50 calories), Mentos Mint Single (10 calories). Total = 430 calories*/113 minutes of walking.
*Estimated by Diet Detective Registered Dietitian

Hummus Snack Pack
Wild Garden hummus accompanied by whole-grain pita chips. Total = 210 calories/45 minutes of walking.

Wingz Kids Snack Pack
Goldfish Baked Giant Grahams Chocolate (110 calories), Ritz Peanut Butter Cracker Sandwiches (130 calories), Professor Zim Zam’s Extraordinary Sweets Jelly Jets (69 calories). Total = 309 calories/67 minutes of walking.

Chips & Salsa Snack Pack (East Coast only)
Late July Organic Sea Salt Multigrain Chips with a zesty salsa. Total = 140 calories/30 minutes of walking. 

Fruit & Cheese Plate 
Apples, grapes, Sargento cheddar cheese and lighthouse, low-fat caramel dip. Total = 486 calories/105 minutes of walking.

Go Italian Sandwich 
Ham, salami, pepperoni, provolone cheese and Italian dressing spread on a 6-inch Hoagie  (788 calories*/170 minutes of walking)
*Estimated by Diet Detective Registered Dietitian

Hawaii Flight Menu (Customers traveling within or from Hawaii) 

Hawaiian Sweet Maui Onion Chips, 2-ounce bag (280 calories/30 minutes of walking)

Frontier Airlines (800-432-1359www.flyfrontier.com
Cooperation in Providing Nutritional Information: Terrible and shameful behavior 
Health Score: (* 1/2) 
Average Calories Overall (Snack Boxes and Individual Snacks) 281
Comments: They were shamefully bad about providing nutritional information this year — using the Ebola outbreak as an excuse, trying to shame me for asking. To the PR department:  You received my email in July; there were no U.S. cases at that time. Shame on you. PR representative Todd Lehmacher was positively nasty when asked to assist.  Shame on you Frontier, shame on you. The only explanation I can think of is that Frontier is probably embarrassed by their downward spiral in terms of healthy food offerings. They even got rid of the Larabar, which was one of the only healthy foods on their menu. 
Best Bets: Bring your own food. If you’re stuck perhaps the Clif Bar, or the beef jerky if you’re not watching your blood pressure.  

Snacks and Snack Boxes (Available on flights of more than 200 miles)

Individual Snacks:
Peanut M&M’s $3.00 (480 calories/104 minutes of walking)
Mountain Man Nut & Fruit Co. Almond Chocolate Cherry Crunch trail mix $3.00 (230 calories/ 50 minutes of walking)
Haribo Gold-Bears Gummi Candy $3.00 (450 calories/97 minutes of walking)
Chex Mix Traditional $3.00 (210 calories/45 minutes of walking)
Pringles Original Potato Chips $3.00  (220 calories/48 minutes of walking)
Clif Bar Energy Bar $3.00 (260 calories/56 minutes of walking)
Jack Link’s Beef Jerky, $3.00 (120 calories/26 minutes of walking)
 
Spirit Airlines (801-401-2200www.spirit.com)
Cooperation in Providing Nutritional Information: Terrible  
Health Score: (*) 
Average Snack Calories = 489
Average Snack Box Calories = 504
Individual Snacks and One Snack Box Only. No Meals available 
Comments: The airline believes it’s doing passengers a favor (paraphrasing spokesman Paul Berry).  Again, paraphrasing, Mr. Berry said that passengers should bring their own food and drinks.  Mr. Berry was not very helpful and provided information only reluctantly. 
Best Bet: The cup of noodle soup at 290 calories is the only choice that will feel like a real meal. Watch out for the Nuggets & Nuts at 600 calories, and all the muffins are at least 400 calories —not the best choice unless you split one (if you’re the type of person who can do that). Bringing your own food is the best option. 

Snacks 
Jumbo-Size Combos Cheddar Cheese Pretzels (entire bag) $4.00 (840 calories/181 minutes of walking)  
Kings Delicious Spirit Mixed Nuts $3.50 (600 calories/130 minutes of walking) King-Size Peanut M&M’s $3.50 (480 calories/104 minutes of walking)  
Nissin Cup Noodles Chicken Flavor $3.50 (290 calories/63 minutes of walking)  
Pringles Grab and Go $2.50 (375 calories/81 minutes of walking)   
Otis Spunkmeyer Wild Blueberry Muffin $2.00 (400 calories/86 minutes of walking) 
Otis Spunkmeyer Banana Nut Muffin $2.00 (440 calories/95 minutes of walking)

Café Snack $6.50  
Cheese, crackers, almonds, Craisins (440 calories*/95 minutes of walking)

*Estimated by Diet Detective Registered Dietitian 

Hawaiian Airlines (800-367-5320, www.hawaiianairlines.com)
Cooperation in Providing Nutritional Information: Terrible 
Health Score: (1/2) 
Average Calories Overall (Meals, Snack Boxes and Individual Snacks) = 525
Average Individual Snack Calories = 335
Average Meal Calories = 1,056 
Comments: I called repeatedly, left messages on voice mail as well as with actual media personnel, and sent more than 10 emails, but we did not receive any response from Hawaiian Airlines.  The airline’s motto is “Bring Your Appetite.” It should also tell people to bring their stretch pants, because there are few healthy choices. The complimentary meals are a throwback to the days when all airlines had free calorie-laden food available to passengers.  The problem is that research has shown that if you put food in front of people, they’ll eat it.
Best Bets: There are not many individual snack choices that are healthy.  Maybe you can split the popcorn — that’s about your only choice in terms of getting some nutritional value. For the brunch, the only bright spot is that the airline offers free fruit.  For the meals, skip the salad unless you can get it with the dressing on the side and remove some of the cheese.  Also, there is free wine with dinner; that’s an additional 120 calories, plus 70 calories if you have a free snack later.  You could be in the 1,500-calorie range for just one meal. Bring your own food, stay healthy and refuse the tray. 

Individual Snacks (Available complimentary or for purchase New York’s JFK and North America) 

Tim’s Hawaiian Sweet Maui Onion Chips (135 calories/29 minutes of walking) (free)
Pau Hanna Snack Mix (70 calories/15 minutes of walking) (free)

(No pricing available on the following snacks, but they are available for purchase)  
Haute Cookies coconut (190 calories/41 minutes of walking) or chocolate chip (200 calories/43 minutes of walking)
Hawaiian Host Chocolate Macadamia Nuts (231 calories/50 minutes of walking)
Island Princess Caramel Macadamia Nut Popcorn (317 calories/68 minutes of walking)
Island Princess Mele Macs (1,120 calories/242 minutes of walking)
Kona Furikake Chips (150 calories/32 minutes of walking)
M&M’s Peanut (475 calories/103 minutes of walking)
Pringles (370 calories/80 minutes of walking)
Primo Popcorn (Movie Butter) (413 calories/89 minutes of walking)
Rice Noodles (spicy or mild) (351 calories/76 minutes of walking)
Snickers (533 calories/115 minutes of walking)
Taro Chips (140 calories/30 minutes of walking)

Meals (Complimentary) 

Brunch (Available at no cost on flights that depart before 10 a.m.)

Fresh Fruit – watermelon, honeydew melon, cantaloupe, red grapes (66 calories/14 minutes of walking)
Tillamook Cheese (115 calories/25 minutes of walking)
Pepperidge Farm Crackers (160 calories/35 minutes of walking)
1 piece of AlohaMac Chocolate (82 calories/18 minutes of walking)
Total Brunch meal = 423 calories/91 minutes of walking

Lunch and Dinner (Available on flights departing after 10 a.m.) 

North America to Hawaii
Chinese style fried noodles with vegetables (600 calories/130 minutes of walking)
Salad with lettuce, carrots and Parmesan cheese dressing (453 calories/98 minutes of walking)
2 pieces of AlohaMac Chocolate (164 calories/35 minutes of walking)
Total Meal = 1,217 calories/ 263 minute of walking

Hawaii to North America
Chicken, cheese, mushroom and onion manapua (837 calories/181 minutes of walking)
Salad with lettuce, carrots and Parmesan cheese dressing (453 calories/98 minutes of walking)
Guava cookie (150 calories/32 minutes of walking)
Total Meal = 1,140 calories/311 minutes of walking

New York to Hawaii  
Pasta timbale with ricotta cheese mornay (632 calories/136 minutes of walking)
Salad with lettuce, carrots and Parmesan cheese dressing (453 calories/98 minutes of walking)
2 pieces of AlohaMac Chocolate (164 calories/35 minutes of walking)
Total Meal = 1,249 calories/ 270 minutes of walking

Hawaii to New York
Mushroom chicken with steamed rice and green beans (647 calories/140 minutes of walking)
Salad with lettuce, carrots and Parmesan cheese dressing (453 calories/98 minutes of walking)
Guava cookie (150 calories/32 minutes of walking)
Total Meal = 1,250 calories/270 minutes of walking
____________________________________


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