Raise your hand if this is even a slightly familiar scenario: You're crouched in some corner of a busy airport, shamelessly gorging an overpriced, two-pound Cinnabon calorie bomb. Or maybe you're on the plane, and the flight attendant's gaze finally comes your way during the refreshments distribution: it's your brief-but-glorious moment to shine, and you try asking -- in what you hope is your most casual, no-big-deal tone -- for two packs of cookies. It's okay, we've all been there.

Travel- and fatigue-induced hunger takes over in the airport or on the plane (where pickings are often slim and probably pricey), leaving you with a steep tab, a stomachache, or both. To prevent more en route, sugary-snack overloads, we talked to health and wellness experts to find out their favorite on-board foods. Here are seven nourishing, wallet-friendly (and TSA-appropriate) snack ideas for your next flight.

1. Raw Almonds and Walnuts

Flickr: Ophis

“Nuts are always a good choice because they’re portable and they balance blood sugar. Almonds are high in magnesium and vitamin E — they’re heart-healthy and can lower blood pressure. And walnuts are full of anti-inflammatory omega 3s, so they’re another great choice.” — Jacqui Justice, Nutritional Director at New York Health and Wellness

2. Apples

Flickr: Imran Ahmad

“An apple is as easy as it gets to carry, and has the sugar you may need to pump you up before you land.” — Lauren Imparato, author of “RETOX: Healthy Solutions for Real Life” and founder of I.AM.YOU yoga studio

3. Roasted or Baked Chickpeas

Flickr: larafriendly

“I love baked chickpeas when I’m craving a chip-like crunch. They’re high in fiber, so they fill you up, and if you make them ahead of time, you can satisfy your sweet tooth or savory side by adding cinnamon or salt! I find they’re really versatile on the road.” — Rupa Mehta, author of “The Nalini Method: 7 Workouts for 7 Moods“

4. Almond Butter

Instagram: Justin’s

“Justin’s Almond Butter individual packets are my latest obsession. (I love the maple and the vanilla!) They’re easy to eat, packed with protein and heathy fats, and have just enough sweetness to be satisfying.” — Lori Kenyon Farley, certified nutritionist and co-founder of Project Juice

5. Hard-Boiled Eggs

Flickr: morganlf

“Hard-boiled eggs are one of my absolute favorite snacks. They’re a complete protein, plus they’re easy to transport and eat. They can be stinky, yes, so I eat it in a bite or two!” — Farley

6. Turmeric Shots

Instagram: Project Juice

“Project Juice Wellness Shots are under the maximum liquid allowance, so you can bring them through security. The Immunity Shot is great on flights, when germs are being recirculated through the air. The Turmeric Tonic shot helps fight jet lag — turmeric is a powerful anti-inflammatory ingredient and will helps curb flying-induced headaches.” — Marra St. Clair, certified nutritionial consultant and co-founder of Project Juice

7. KIND Madagascar Vanilla Almond Bars

“KIND’s Madagascar Vanilla Almond bar is a great snack choice because it is high in protein and fiber and lower in sugar than most other bars. And most importantly — it’s delicious.” — Justice

Now Watch: The Quinoa and Black Bean Salad Recipe To Make For Your Next Plane Ride

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