Air travel is now notoriously lacking in tasty onboard snacks, save for a few peanuts often drenched in sugar. Packing some satisfying snacks with good fats and proteins is the trick to battling in-flight munchies. Olives, roasted seeds and nuts, crunchy carrot sticks and a few squares of cheese can be lifesavers.

Here’s some more advice from travel experts:

• Sandwiches, wraps, and salads are easy to carry and eat on an airplane. Be sure to carry them in secure containers.
• Dried fruit is easily portable. So are bananas, oranges, tangerines, grapes, and apples.
• Raw vegetables, dips, hummus, and guacamole are available in travel-size containers.
• If you are traveling abroad, be sure to eat or discard all meat, vegetables, and fruits before you land. Most countries restrict imports of such food, so you won’t be allowed to take them past the customs checkpoint.

Airlines and the federal Transportation Security Administration (tsa.gov) have information on what food (and how) passengers are allowed to take food onto planes.