"Traveling can be stressful…just the thought of getting to the airport on time and going through security is enough to make some travelers weary. Being away from home doesn’t mean you also need to stress about putting your healthy diet on hold. Although navigating your way through an airport terminal’s food court may be dizzying for a hungry, tired traveler, it doesn’t need to be a nutrition disaster! Whether you are waiting for departure or stopped for a brief layover, you are sure to find delicious, healthy foods to fit any diet in Newark’s Terminal C; you just need to know a few skills to help you succeed.
When dining in Terminal C, or anywhere for that matter, the most important thing is to practice portion control. Even foods higher in fat and sugar can be incorporated into a balanced, healthy diet when consumed in smaller amounts. If you can’t pass them up, choosing the small French fries over the large size at McDonalds (Gate 74) will save you 270 calories and 14 grams of fat, not to mention some extra pocket change! Larger meals found at places like Gallagher’s Steak House (Gate 120) or Famous Famiglia Pizza (Gates 107 and 134) can be shared, or take half of it to-go for a snack aboard the plane. In the terminal, there are plenty of foods that are lower in fat and calories that can be eaten in larger portions, such as Greenleaf Grille’s (Gate 75) Thai Chicken Wrapper or Nana’s Marinated Chicken Salad from Vito’s Gourmet Deli (Gate 104).
And lastly, don’t skip meals or board the plane hungry! Purchasing a healthful meal or snack prior to boarding will leave you less likely to be tempted by the foods offered aboard the plane, which may not be as healthy. You are sure to find many nutritious, portable meals and snacks throughout the terminal. Try a package of nuts from The Grove (Gates 83, 94 and airside corridor), a fruit salad or yogurt parfait from Juan Valdez Café (Gates 75 and 124), a Nature Valley Bar from Hudson News (Gates 101, 110, 120, 123 and airside corridor) or Pennsylvania Dutch Air-popped Popcorn from CNBC News (Gates 71, 75 and 91).
By incorporating these strategies, you’ll be able to navigate through the terminal with ease, finding the healthy options everywhere. As you make your way to your final destination, you’ll be confident that you have overcome the belief, “I’m in an airport. I guess I won’t be able to eat healthily today…”
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Stephani Johnson RD is a Clinical Dietitian at Somerset Medical Center in Somerville, New Jersey. Stephani received a bachelor’s degree in Nutrition and Dietetics from Messiah College in Grantham, Pennsylvania and completed her Dietetic Internship at the University of Medicine and Dentistry of New Jersey.