DietDetective.com, founded by Charles Stuart Platkin, Ph.D., M.P.H., rated the healthy eating options of eight major airlines.

As one of the estimated 40 million airline passengers this holiday season, we admit the arrival of beverage and snack carts are welcome interruptions to in-flight ennui. So we were interested to see the survey results of eight major airlines’ snack and onboard food offerings, conducted by DietDetective.com. Since airplane passengers can’t exactly pop out for a quick bite, “It’s somewhat of a responsibility of the airline to offer some healthful choices,” says Charles Stuart Platkin, Ph.D., M.P.H., founder of DietDetective.com and host of WE tv’s I Want to Save Your Life. Platkin says that public demand has brought improvement in airline food options since his first survey conducted in 2000.

Continental Airlines ranked the highest with 4½ stars out of five, for offering a variety of options and free, low-calorie snacks and meals. The petite cold sandwiches and cereal with lowfat milk and a banana are among the best bets. American Airlines is second, with offerings such as an oatmeal breakfast in lieu of a high-calorie muffin and the cheese and cracker snack tray (minus the crackers). United Airlines came in third for its variety, and JetBlue is fourth, with portion-controlled (but unlimited) snacks under 140 calories. Delta and Northwest tie with 3½ stars. Rounding out the bottom is U.S. Airways, with decent choices in the snack box, but a need for an overhaul. Stick to the old standby of nuts on Southwest, which ranked the lowest.

Of course, most of us choose airlines based on price, not onboard menus. Travelers often make the mistake of underestimating hunger, so here are a few tips for packing your own snacks instead of pounds. Check with the Transportation Security Administration for the latest rules and regulations.

Water: “Buy it after the security checkpoint to take on board,” Platkin says. “Dehydration can cause or exacerbate hunger, jet lag and fatigue.” Another post-security recommended purchase: yogurt.

Cereal: Try Kashi, Shredded Wheat or Cheerios. “Look for portable, low-calorie choices, under 120 calories per cup. You can also look for cereal in a cup: These are portion-controlled at 1.5 ounces, and they’re easy to store and easy to use.”

Fruit and salads: “Stick with fruits like apples and oranges that can withstand some rough treatment. Grapes or most any other fruit can be carried in a plastic container. Also, they often sell cut-up fruit or salads in the airport. It’s a bit more expensive, but at least it’s often a healthy alternative to what is served on board.”

Sandwiches: “Pre-cut them into portion-controlled sections so you can pull them out at different times during the trip without making a mess. Chicken, turkey and cheese (on whole-wheat bread) are all great options.”

Snacks to seek: Energy bars tend to be high in fat and calories, but often are better choices than airport pizza and fast food. Platkin recommends Lärabars. Also recommended are the frozen, low-calorie VitaTops that will defrost by the time they’re ready to eat. For low-calorie snacking, try soy chips and popchips.

Platkin offers good advice for avoiding extra fat and calories during a season that’s already full of diet pitfalls. What do you eat while traveling — airline food, meals from airport vendors or pre-packed items?

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