“We are moving you closer to the front of the plane,” the flight attendant said to me.

Finally! After dozens of flights, I’m getting bumped to first class. I jumped to the wrong conclusion.

I was moved to a seat right behind first class… in the middle of the aisle. I had no place to store my backpack, purse or my feet. Did I even get an oxygen mask?

“I’ll take your purse,” the flight attendant said.

“Here’s my backpack, but I really want my purse near me,” I responded. Another passenger let me squeeze it in front of her seat.

People walked around my island of a seat. I ducked to avoid being whacked by purses and backpacks as people maneuvered around me. I was in the way.

I watched as the first class passengers received water bottles, and then the attendants passed around a basket of snacks to them before delivering cocktails in actual glasses.

I had a strong case of sour grapes. That’s the fable where the hungry fox can’t reach a bunch of juicy grapes and deems them sour, and therefore, undesirable.

In my head, I declared that all the snacks in the baskets up there were ultraprocessed and therefore linked to several chronic diseases. Maybe the plastic water bottles were leaching microplastics. Alcohol is connected to several types of cancer. So there.

Granted, I would have tried any of these items. Since the flight was fairly short, the rest of us received nothing to eat or drink. I was hungry and thirsty for anything. I had pistachio nuts in my backpack, but my backpack was locked in a compartment behind me.

The flight got me thinking about what really makes a good snack — one that satisfies without leaving you feeling deprived.

We usually suggest that people aim for snacks from two to three food groups. Well-chosen snacks can help fill nutrition gaps while helping you recharge your body. Try using MyPlate to inspire your snacks, and read the Nutrition Facts labels to learn more about your choices.

Grains

Choose whole-grain crackers or popcorn (without a lot of salt or butter). Make your own trail mix with your favorite cereal and dried fruit and/or nuts.

Vegetables

Any veggie will help us meet the 2 ½-cup daily recommendation for most people. Baby carrots, cherry tomatoes, cauliflower or broccoli florets or bell pepper strips provide crunch.

Fruits

Any fruit will help us meet the 2-cup daily recommendation for most people. Choose fresh, frozen or canned fruit (in juice) to provide sweetness, or opt for a fruit smoothie. How about some raisins, dried cranberries, dried apples or other favorites for a pick-me-up?

Dairy

String cheese and low-fat or fat-free yogurt provide protein, calcium and other nutrients to fuel your body and nourish your bones and teeth.

Proteins

Try making a zesty bean dip by mixing drained, rinsed black beans with your favorite salsa. Blend chickpeas with tahini, lemon juice and spices for a satisfying snack.

Have a handful of lightly salted or unsalted nuts of any type for hunger-satisfying protein and healthy fats. Spread peanut or sunflower butter on crackers or apple slices.

Next time, I’ll keep my snacks in my jacket pocket instead of my backpack.

Although this snack will not make it through airport security, it is low-cost and makes use of fall’s bountiful apples. This recipe is courtesy of Iowa State University’s Spend Smart Eat Smart program. You can adjust it to your own preferences.

Homemade Applesauce

4 apples, peeled, cored and chopped
½ cup water
2 tablespoons sugar (as desired)
½ teaspoon ground cinnamon (as desired)

Combine apples, water, sugar and cinnamon in a saucepan. Cover and cook over medium to low heat until softened (about 15-20 minutes). Cool, then mash with a fork or potato masher.

Makes four (½-cup) servings. Each serving has 90 calories, 0 grams (g) fat, 0 g protein, 25 g carbohydrate, 4 g fiber and 0 milligrams sodium.

(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)

NDSU Agriculture Communication – Nov. 6, 2025

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Dominic Erickson, 701-231-5546, dominic.erickson@ndsu.edu