There’s a moment most frequent travelers know well: You’re standing in the middle of a terminal, tired and hungry, staring down a row of fast food chains and overpriced grab-and-go sandwiches, wondering how you’re supposed to eat well on the road.

The good news? Airport food has quietly gotten a lot better in recent years, if you know where to look. After years of transiting through hubs on six continents, here’s what I’ve learned about eating healthy in airports around the world.

Start before you arrive

The single best thing you can do for your airport nutrition is eat a solid meal before you leave home. Hunger makes every bad food option look better than it is, and airports are expertly designed to make you spend your money when you’re not thinking clearly. If you arrive at the terminal already satisfied, you’re far less likely to impulse-buy an overpriced cinnamon roll at the gate.

If you have time, pack snacks too. A handful of nuts, a piece of fruit or a protein bar in your carry-on isn’t glamorous, but it’s often the difference between a good travel day and a sluggish one. I rarely board a long-haul flight without at least one backup snack in my bag.

Know which airports have cracked it

Some airports have invested in quality food options, and it shows. Singapore’s Changi is practically a destination in itself, with fresh local dishes available around the clock. Amsterdam’s Schiphol has excellent grab-and-go options with clear nutritional labeling. In the US, airports like San Francisco and Portland have made real strides toward local, fresh food vendors alongside the usual chains. Tokyo’s Narita and Haneda both offer light, balanced Japanese meals at reasonable prices, which is a welcome change from the heavy carb load that most Western airport food defaults to.

If you’re passing through a hub you know about in advance, a quick search for “healthy food [airport name]” before you travel can save you a lot of wandering once you’re there. Apps like GateGuru and LoungeBuddy also list terminal restaurants by location, so you can scope out options before your flight rather than making a rushed decision with your gate already boarding.

What to look for and what to avoid

At almost any airport in the world, sushi counters and noodle bars tend to be fresher than their surroundings suggest. High turnover means the food doesn’t sit long. Salad bars with visible prep stations are usually a safe bet. Smoothie and juice counters, where they exist, are worth the splurge, especially for early-morning departures when you want something light but sustaining.

Grain bowls and wraps have become increasingly common in mid-range airport restaurants over the past few years, and many chains now list calorie counts, which makes it easier to make an informed choice quickly.

What I try to skip: pre-packaged sandwiches that have been sitting in a refrigerator case since before dawn, anything deep-fried from a chain I wouldn’t eat at home and most airport breakfast pastries, which tend to be enormous and not particularly satisfying. The coffee, though, I will never give up.

Think about hydration, not just food

Flying is dehydrating, and airport terminals with recycled air don’t help. I always bring a large water bottle to fill once I’m through security, but buying a large bottle of water is also a good option, even at the inflated terminal price. Herbal teas are widely available at coffee counters worldwide and are a gentler choice than a third espresso if you’re already anxious about a long journey ahead. 

Give yourself permission to enjoy it

Eating healthy while traveling doesn’t mean eating joylessly. Some of my favorite food memories involve a glass of local wine in a European terminal, a big pretzel at the Munich airport or freshly made tacos in Medellin. The trick is being intentional rather than reactive. Choose the thing you actually want, rather than the thing that happened to be in front of you when hunger hit.

Airport food is getting genuinely better, and travelers who do a little planning ahead are reaping the benefits. With a bit of preparation and a willingness to walk past the first food option you see, you can arrive at your destination feeling nourished, hydrated and ready for whatever the trip has in store.