Feeding Kids on Planes and at Airports

We’re getting ready for a family adventure to Alaska, so instead of planning dinners for the week, I’m planning what we’ll eat while we travel.

We’ve been flying with our kids since they were babies and have learned a lot about what works for meals and snacks in transit.

I thought you may be taking a trip soon too, so I’m sharing six things that help keep my family fed on long days of air travel.

I know the idea of plane rids with kids can feel intimidating, but I hope these tips help reduce some of that friction and give you confidence to say yes to family adventures!

If there’s one thing I’ve learned about travel, it’s that plans change. Cancellations, delays, re-routes…we’ve experienced it all.

I'll never forget one trip to Hawaii. We were two hours into our connecting flight when the captain announced the plane wasn't safe to continue across the Pacific. We turned around, spent time circling Arizona so the plane could burn enough fuel to land safely, and then waited for a replacement aircraft. By the time we finally arrived in Hawaii, our travel day had stretched well beyond 24 hours.

Having extra snacks on hand can help keep everyone fed and happy when air travel goes awry (which it often does).

A few days before travel, we head to the store, and I have my kids pick out some of their favorite snacks.

Here’s what we bought for this trip:

• Pretzels

• Fruit snacks

• Chocolate quinoa cookies

• Popcorn

• Bars

• Jerky

Since the kids usually have the carbs well covered, my husband and I are in charge of packing food that helps us stay full and feel good why traveling. These are the foods we select for protein, healthy fats and color. We usually bring a combination of:

• Cut-up hard veggies, usually carrots and bell peppers

• Hard boiled eggs

• Toasted pecans (the only nut my daughter is not allergic to)

• Olive packets

• Cheese

• Apples & Clementines

The cut veggies, eggs, and cheese don’t keep long. We pack it in a cooler bag with ice and throw out the melted ice before the security line. It buys us a few hours.

Whichever is your last meal before you leave for the airport, make it a good one! Our goal is to get everyone filled up so they can last without eating for awhile.

It feels like an insurance policy - one good meal on travel day is a win!

When we have an early flight, we often pack cream cheese bagels, hard boiled eggs (already peeled), and muffins if I’m really organized. They’re filling, easy to digest, and hold up well for a few hours.

Maybe your airport is different, but the food options at our airport (Chicago O’Hare) are bad. It reminds me of a crappy mall food court circa 1995.

I thought I was being high maintenance about the whole thing, but my husband recently overheard a group of flight attendants complaining about the food options. So apparently it’s not just me.

To be fair, there are a few airport foods I genuinely enjoy. Starbucks egg bites are filling and delicious, and I'm always happy when I find a Farmer's Fridge machine with fresh salads and snacks. However I never assume these things will be available as they frequently run out or long lines make it unrealistic.

There have been times when I’ve underprepared for a trip and these little snack boxes have saved us! There’s usually 2 to 3 options and they come with things like jerky, dried fruit, cheese spread + crackers, almonds, and olives.

Overall, I’ve learned to be much more relaxed. I believe in an 80/20 approach to eating. I do the best I can most of the time and leave room for flexibility the rest of the time. Long travel days definitely fall into that 20%.

My goal isn’t to eat perfectly. It’s to to take the edge of hunger, feel good, and enjoy getting there. We do the best we can with the options we have, then get back to our habits when we’re able.

I also let my kids have treats they don’t normally get at home. Airplane soda and candy have become part of the adventure, and I love that it’s something they look forward to.

This is probably the most important section of all and one that I’ve learned solely through trial and error. When traveling with kids, the highs are high and the lows are well…very low at times.

There will be lots of spills, messes, turbulence, and unplanned sicknesses. It’s wise to pack a little emergency kit for such occurrences.

I never leave home without the following:

• Allergy medication (Zyrtec, Epinephrine)

• Food allergy chef card for my daughter

• Motion sickness medication (when you need it, you need it!)

• Bandaids

• Tums

• Peppermint tea bags (flight attendants always have hot water available)

• Gum and/or small suckers to help with ear pressure

• Small pack of baby wipes. We are out of the diaper phase but these are essential in cleaning up messes.

• Small pack of disinfectant wipes. Although lately I’ve been using the little packets flight attendants hand out.

• Tylenol

• A few random plastic bags for dirty stuff. Trust me on this one.

It seems overkill, but it’s worth it to have these things close at hand. I have a small, designated bag for most of this stuff that I just pull out each time it’s time to travel.

Flying With a Baby? A Note About Breastmilk and Formula

I hear this question a lot: “Can I actually bring breastmilk or formula through airport security?”

The short answer is yes.

Breastmilk, formula, toddler drinks, and baby food are allowed through TSA security in quantities greater than the usual 3.4-ounce liquid limit. These items do not need to fit in your quart-sized liquids bag, but you should let the TSA officer know you are carrying them and remove them for separate screening. Ice packs and cooling accessories are also allowed.

A few tips:

• Pack these items somewhere easy to access for security.

• Tell the TSA officer at the beginning of screening that you have breastmilk or formula.

• Give yourself extra time because additional screening may be needed.

The biggest thing I want parents to know: you can do this. Flying with a baby takes more preparation, but it is absolutely possible. Learn more about what TSA allows here.

Another Hot Tip: Get TSA PreCheck! The security lines are so much shorter and you don’t have to jump through any hoops. Whenever we travel, I’m shocked to see how many people still don’t have this!

Traveling with kids is hard, but 100% worth it. Looking back, I’ve never regretted a trip. The time we spend together exploring beautiful places, experiencing new cultures, and moving together in one direction is exactly what I want to be doing.

The preparation can feel overwhelming at times, but when your flight is delayed and you are arrive to an airport with everything closed, you will be so thankful you packed extra food.

I’d love to hear from you. Do you fly with your kids? How do you keep them fed on long travel days? What have you learned along the way?

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