"As far as the individual snacks are concerned, wow, those are some pretty high-calorie items. For breakfast, your best bet is the Smoothie or the Yogurt Parfait -- nice and healthy. Or you can have the ham and swiss croissant -- it's not too high in calories. Skip the Continental Breakfast -- at 783 calories it's a bad start to your day."
JetBlue Airways: 3.25 stars
"Best Bet: If you're really hungry, try the nuts. They have protein and good fat and will satisfy you. Eat them one at a time. The animal crackers are OK but not very nutritious.
"Try to stick with no more than one snack. Just because they offer more doesn't mean you have to take them, especially if you're not hungry. In terms of the meal boxes, the Shape Up is the clear winner -- pick that over all the others."
American Airlines: 3.125 stars
"Best Bet: Your best bet is the Cheese & Cracker Snack Tray. Just skip the cracker packages. The Premium Nut Blend is a strong nutrition choice, but make sure to split it with at least two other people. If you're traveling alone and don't have a lot of willpower, take a third of the nuts and give the rest back to the flight attendant. Nuts are very high in calories, but the remaining choices don't offer much in terms of nutrition, and they're just too high in calories.
"If you're on a longer flight, the Boston Market Chicken Caesar Salad with chips and dressing is a pretty good meal choice. Also, it's nice that the dressing is on the side (use it sparingly). Make sure you split the Boston Market Deli Chicken Pesto and the Boston Market Turkey Carver -- they are way too many calories for one person."
Delta Air Lines: 3 stars
"Best Bet: Of the breakfast options (on flights of 3½ hours or more) your best bet is the Breakfast Snack, which has light yogurt and a fresh banana. In terms of snack boxes, the Travel Treat is a good option because of the tuna and the raisins, and it's also low in calories.
"Delta also offers a fruit and cheese plate that's available for breakfast, lunch and dinner. The cheese is very high in calories, but it's still a nice option if you skip the crackers; at least you're getting some nutritional benefit from what you're eating. Skip the turkey, egg salad and Canadian bacon croissant at all costs.
"For lunch/dinner options, there is the veggies and ranch -- nice, low in calories, but watch that ranch dressing! Also, I don't think this will be very filling. The roast beef (eastbound) and turkey sliders (westbound) are both high in calories."
Continental Airlines: 2.5 stars
"Best Bet: In terms of snacks, if you have a family of five or six (not very likely) and wanted to split the almonds, it's really the only snack choice that has real nutritional value. You should avoid the chips and pretzels, and the beef jerky is very high in sodium.
"That doesn't leave too many snack options. All the snack packs are very high in calories. I realize they're meant to be shared, but even so, there is no one standout among them. There are elements in each that are OK; however, if I had to choose, the Savory is probably the best -- just watch that fruit-and-nut mix.