Healthy Trail Mix Recipes For You

Looking for a healthy snack? Mary’s Center dietitian Megan Mauer has some great suggestions!

It’s three in the afternoon and hunger strikes. You don’t want to prepare a whole meal and spoil dinner, yet you want something that will satisfy your hunger pains.

Trail mix can be the perfect tasty go-to snack for that mid-afternoon craving we all often encounter.  Providing the perfect punch of energy, trail mix can be a smart and tasty choice over many other snack options presented to us. With so many different varieties of trail mix between homemade and premade, the options are endless. 

Traditionally trail mix starts with nuts as the base, which provides a great source of protein and healthy fats.  From there dried fruits, whole grain cereals and chocolate (yes, chocolate!) can be added for quick energy, fiber and a variety of vitamins and minerals.

Want to make your own trail mix at home? Try mixing these different items all in equal parts:

Protein: Walnuts, almonds, cashews, pistachios and peanuts.

·         Tip: Opt for the unsalted option to not only reduce sodium in the diet but keep your hands clean.

Dried/dehydrated fruits: raisins, cherries, dates, blueberries, apricots, banana chips and strawberries  

·         Tip: Select dried fruits that have no added sugar or oils.

Chocolate: dark chocolate, chocolate covered raisins

·         Tip: Look for chocolate that contains 70 to85% cocoa.

Other ideas: Cheerios cereal, pretzels, Chex cereal, popcorn

·         Tip: Select whole grains that will provide more fiber and keep you full longer.

Don’t have time to make your own trail mix?  You can always buy some from the grocery store. If you choose store bought trail mix, look for one made with unsalted nuts and no added sugars or oils.

Happy (and healthy) snacking!

Click here to read more health tips from our experts.

Megan Mauer, Mary's Center NutritionistAbout Megan Mauer

Megan Mauer, RD, LDN joined Mary’s Center in December 2015. A Registered Dietitian and Licensed Nutritionist, she obtained her BS in Nutrition from Virginia Tech and did her dietetic internship at the University of Delaware. Megan, whose father was in the military, lived in various places while growing up and also served with AmeriCorps in Pittsburgh, PA. Her interest in nutrition stems from youthful experiments in the kitchen and an active lifestyle which included team sports and running. She plays competitive women’s ball hockey. During her free time she likes to try out new recipes. Her favorite snack is guacamole and she loves to add tomatoes or sometimes beans to it. She says: “I encourage all people to add color to their plate! If your plate is all one color you could be missing out on some important vitamins and mineral; try to have 3 or 4 different colors at each meal.”


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