- A New York-style bagel smeared with cream cheese
- A glazed doughnut
- A fast-food breakfast egg and cheese muffin
- A Snickers bar from the vending machine
Surprise! You'll find the least amount of calories and fat in the Snickers: 250 calories and 12 grams of fat, compared to 310 calories and 13 grams of fat for the muffin sandwich, 420 calories and 17 grams for the cream cheese and bagel, and 490 calories and 9 grams of fat for the doughnut. However, it's your worst choice because it also has 27 grams of sugar, way too much for breakfast or any meal. It will give you a sugar spike that will not only encourage fat storage but will leave you hungry before you get to your destination.
The better among these options: The breakfast muffin, as the egg and cheese offer fill-you-up protein and fat and a modest amount of calories.
Your best option is to bring your own food to eat at the airport and on the plane. Pick a protein bar with no sugar even two if you need it. Or stock your carry-on with a piece of string cheese, a small handful of almonds, and a pear in a paper bag (remember those?) and you'll have a well-rounded breakfast with protein, fat, and natural sugars that your body will digest in a timely fashion, keeping you full your entire flight.
Airports have notoriously poor choices for weight controllers, making them high-risk situations because they can catch you off guard. Don't let it happen. I learned this a long time ago, and I never travel without an emergency supply of healthy snacks in my carry-on.