Farmer's Fridge, a refrigerated vending machine that sells fresh food options, has expanded to nearly 20 US airports (alongside other locations) over the last decade or so. If I need something substantial, it's the first thing I'll look for.

I like that the meals taste fresh and ready to eat. My favorite is the pesto pasta bowl, which is made with quintessential Mediterranean ingredients, like veggies and olive oil.

It's hearty enough to be a light meal when I miss a traditional lunch or dinnertime

I always reach for nuts when I travel because they're a staple of the Mediterranean diet and a good source of plant-based protein.

Cashews are my favorite — I find them incredibly satisfying.

Sahale Snacks pomegranate-vanilla cashews, in particular, have been a game changer for me. The rich, nutty flavor pairs well with the tart pomegranate-flavored apple chunks and fragrant Madagascar vanilla.

They're my go-to indulgent snack that keeps me fueled and happy while I'm on the move.

Olipop, a prebiotic soda with plant fiber, provides a refreshing, more gut-friendly alternative to traditional soft drinks.

I love how it satisfies my craving for a fizzy drink without a ton of added sugar, which isn't a huge part of the Mediterranean diet. A can keeps me energized and balanced without a crash during long travel days.

If you can't find Olipop, other brands like Culture Pop and Poppi make similar beverages.

Popcorn is a whole grain — one of the cornerstones of the Mediterranean diet — and I find it to be a very satisfying snack. Plus, it's a good source of fiber, which can help support digestion.

Lesser Evil's Himalayan Gold popcorn is dairy-free and made with butter-flavored coconut oil and Himalayan sea salt. It's the brand I reach for in airports when I want something crunchy.

Olives are a delicious and convenient way to incorporate healthy fats into my day. Their rich, briny flavor is both satisfying and refreshing, making them an excellent choice for a quick bite on the go.

I particularly love it when I can find single-serve packs because they make it easy to manage portion sizes and keep everything fresh.

I've found Pearls olives to go at my airport and others, and I specifically like how the container is pre-drained. I don't necessarily want to mess with olive juice on a plane.

Undercover quinoa crisps are one of my favorite treats when I'm at the airport. I love the brand's use of simple ingredients that help satisfy my sweet tooth without too much sugar.

The snack consists of crispy quinoa coated in rich chocolate and other flavorings. It provides a satisfying crunch and a dose of whole grains, protein, and fiber.

If Undercover isn't available at your airport, look for other quinoa-based clusters, bars, or crisps.

I often snag a bag of Harvest Snaps, especially when I'm traveling with my 9-year-old daughter. It's one of those snacks that works well for both of us.

They're made from green peas and offer a nice bit of fiber and protein, which keeps us full and fueled during long trips.

Since they're baked instead of fried, they feel like a lighter option compared to regular chips.

Even if you can't find this brand, you'll likely come across other fruit- or veggie-based chip alternatives. Just skim through the ingredient list to make sure there aren't too many additives.

It's tempting to go for a flavored coffee at Dunkin', but some of them have more sugar than a doughnut.

For example, a small Dunkin' hot coffee with caramel-swirl flavoring has 26 grams of added sugar, while a vanilla sprinkle doughnut only has 16 grams.

Instead, I skip the added sweeteners. Since some dairy is permitted on the Mediterranean diet, a classic latte made with 2% milk gives me the caffeine boost I need without a sugar rush.

Plus, dairy milk adds some protein and nutrients (like calcium).

Although they're processed — aka not very Mediterranean-diet friendly — I love Dunkin's omelet bites for a protein-packed breakfast.

Two of the egg white and veggie bites contain a whopping 13 grams of protein, which keeps me full. As a bonus, they help me get a small start on my daily veggie goals.

My husband, who has elevated blood pressure, enjoys an unsweetened green iced tea.

Some research suggests that green tea may help lower blood pressure, particularly in individuals with hypertension. The catechins and other bioactive compounds are associated with helping relax blood vessels, promote healthy blood flow, and reduce the strain on the cardiovascular system.

The iced, unsweetened version at Dunkin' has no sugar, and there's little to it in terms of calories and sodium, so he tends to get a larger size.

Avocado toast is my husband's top food pick at Dunkin', which is convenient for his health needs and our diet.

Avocados are a good source of potassium, a mineral that's also been found to help lower blood pressure. Dunkin's avocado toast contains 371 milligrams of potassium, which is over 10% of the daily recommended intake for men.

Pairing avocado with whole-grain toast provides him with a satisfying on-the-go option that has heart-healthy monounsaturated fats, 6 grams of fiber, and 6 grams of protein.

Although my daughter doesn't follow any kind of strict diet, I often feed her along the principles of the Mediterranean diet since that's how my husband and I eat.

Even though the juice contains quite a bit of natural sugar from the fruit, I'm OK with her drinking a serving of orange juice (which I portion out from the slightly larger Simply Orange bottle sold at my Dunkin').

It provides her with nutrients like vitamin C and antioxidants. Plus, it helps her get closer to her fruit quota for the day.

It's not very Mediterranean-diet friendly, but my daughter likes the egg-and-cheese wake-up wrap at Dunkin'.

The serving is relatively tiny, and there isn't a whole grain or veggie in sight, but I'm happy that the 7 grams of protein help keep her satisfied when we're in a pinch.

Plus, the eggs add some vital nutrients, like choline, which is essential to supporting brain health.

Although the Mediterranean diet doesn't allow for a lot of processed foods or added sugars, an occasional treat isn't going to completely throw us off.

Dunkin' is known for its doughnuts, so we usually let our daughter pick the variety and split one between the three of us.

I think it's OK to sometimes eat food purely for the pleasure it provides. By sharing, we reduce the risk of overindulging without feeling deprived.