SHAPE UP
Plan meals before your flight

By Charles Stuart Platkin

It's that lack of planning that costs us when it comes to weight control. To make matters worse, airlines rarely provide meals these days, and because of tightened security, we're spending more time in airports where most food choices aren't conducive to healthy eating.

So, if we travel, say, five times a year and overeat by 2,800 calories each round trip (some pizza, a few sodas, a candy bar or peanuts) — that's more than four pounds gained every year. It adds up.

"Americans may think healthy and low-calorie, but most of the time when they're traveling, it's a 'let's-splurge' mentality," says Larry Meltzer, spokesman for LSG Sky Chefs, one of the leading food-service providers for most of the major airlines.

If you want to make sure you're not the one overloading the plane, here are a few tips:

Bring your own

Don't make the mistake of thinking you won't need to eat during a short flight — even a two-hour flight can end up being four hours door to door. Pack foods that will keep you satisfied so you're not tempted to gobble the first croissant you're offered.

Keep in mind that cabin pressure dulls taste buds and thus changes food flavor.

"That's why food has to be prepared differently for in-flight service," said Meltzer.

Take items from home (add more flavoring than usual), from a take-out restaurant, or as a last resort, use take-out options in the airport. Food should be easy to carry, easy to reseal, hard to spill and shouldn't require refrigeration.

Packing suggestions

• Water: Dehydration can cause hunger, jet lag and fatigue.
• Cereal: Kashi or Cheerios are both low-calorie, durable choices.
• Beef jerky: This is a low-carb treat — just watch the sodium.
• Fruit: Apples, pears and grapes are durable.
• Rice cakes: Be selective, because calorie and fat content vary.
• Energy bars: These are a better option than a slice of pizza or a candy bar at the airport.
• Nonfat yogurt: Be sure to eat it within an hour or two of leaving.
• Chicken, turkey, cold cuts and cheese: They're great in a sandwich or by themselves.
• Soy chips: These make another portable, low-cal high-fiber snack.

Best of the worst

What happens when you get to the airport and you're hungry? Almost all the fast-food eateries in every major terminal have some healthy alternatives including salads, sushi and burgers without buns or fattening condiments.

Most airports have Web sites that list the restaurants in each terminal so that you can decide in advance where you'll eat.

In general, most salads are healthy and low in calories, but beware of the dressing. With sandwiches, get in the habit of asking, "Does this have mayo or any spread on it?"

Mayo seems to sneak in everywhere these days, and at 100 calories of fat per tablespoon, leaving it out is an easy way to save calories.

I arrived at John F. Kennedy International Airport at 6 a.m. without breakfast, and I was able to get an egg-white omelet. Ask for healthy food; you might be surprised.

Buy on board

Many airlines have eliminated free food service for coach flights shorter than four hours and have started a "buy-on-board" program.

"Most major airlines (with the exception of American) have food available for purchase, and as a result, the options are more appealing," said Sky Chefs spokesman Meltzer. "They are typically from name-brand eateries such as TGI Friday's, Au Bon Pain, Wolfgang Puck or Einstein Brothers."

Although these meals don't come with specific nutrition information (calories, fat, carbs, etc.), use common sense to avoid mayo, high-fat dressings, butter and other high-calorie items. Suggestion — bring a few low-calorie dressing packets with you.

Long flights

Generally speaking, there is some free food service if your flight is longer than four hours, which means you might be stuck with no choice but to eat what is served.

No matter how long your flight, always ask the specific details of the food served when you make your reservation.

Keep in mind ...

• Request a low-calorie meal ahead of time. If not available, ask which meal comes with salad.
• Look for healthy cooking terms: roasted, baked, grilled, broiled and steamed. Beware of fried, stir-fried, sautéed, Alfredo and creamy.
• Skip the butter and mayo.
• Beware of salad dressing. Use a fat-free alternative, or substitute a squeeze of lemon.
• Give back the dessert. Avoid the high-calorie, unrewarding foods and bring your own healthy snacks.
• Dump your tray ASAP. You'll be less likely to pick at leftovers.
• Avoid beverage-cart calorie traps. Calories from mixed drinks, beer, wine or sodas add up fast (300 calories for just two). Stick to low-calorie, hydrating beverages.

Charles Stuart Platkin is a syndicated health, nutrition and fitness columnist. Write to info@thedietdetective.com.