Smart Trail Mix

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Trail Mix

Melissa Enos, Nutrition Communication Intern

Trail Mix doesn’t have to be just a fun memory of camping as a child; it’s great for students, athletes or anyone else on the go.  This nutty mix is defined as being bite-sized ingredients that travel well. Anything bite sized is fun, and customizing flavors to fit your lifestyle and preference is even better! Keeping health in mind, there are ways to use trail mix as fuel to keep your body going. Mix and match one or two of the nuts and seeds, and one ingredient from the dried fruit, grains and sweets categories to create your own yummy snack. You can easily make a nut free trail mix with seeds, dried fruit, grains & To add a little extra flavor to your mix, try adding a sprinkle of cinnamon, dash of salt or even a shake of curry powder.

Moderation Is KeyTrail Mix Ingredients

This snack is a handful-sized snack to keep your stomach full and body energized. Measure out each category to create snack sized portions, preventing accidental overeating. When choosing ingredients in the store, aim for high quality, low sodium nuts and no sugar added dried fruits. Sugar and calories hide in foods that are normally categorized as healthy, so be weary of the nutrition facts. Steer your cart away from anything that contains more than 5 grams of sugar per serving and more than 140 mg of sodium per serving. These values are considered “Low”, which keeps the nutritional value within the trail mix denser.

Nuts (1 oz) Dried Fruit (2 Tsp) Seeds (1 oz) Grains (2 oz) Sweets (2 Tsp)
Almonds Cranberries Hemp Granola Carob Chips
Cashews Raisins Pumpkin Oat Cereal Toasted Coconut
Peanuts Bananas Flax Rice Cereal Peanut Butter Chips
Walnuts Apple Chips Sunflower Popcorn Chocolate Chips
Pecans Blueberries   Pretzels Dark Chocolate Covered Peanuts
Pistachios     Dark Chocolate Covered Prunes (dried plums)
    Dark Chocolate Covered Almonds


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