A fast and healthier alternative to typical snacks that people tend to go for can be trail mix. The popular snack usually features different variations of dried fruits, nuts, granola, seeds, and peanuts, with the ingredients all offering a number of benefits when in need of a source of energy.
It’s often preferred by hikers that like to pack it away with them as well, not only for the convenience of easy storing, but because of the protein and healthy fats found in the mix.
While pre-made trail mix depending on the variation can be a solid choice for a hiking trip or an on-the-go snack, creating a homemade combination can allow for customization of ingredients that better suit your needs and taste.
Nuts found in mixes include everything from almonds, peanuts, walnuts, cashews, and other tree nuts — all of which contain healthy fats and proteins and help curb cravings for the less healthier options out there. Dried fruits like papaya, cherries, banana chips, raisins, pineapple, and cranberries are popular natural sugar choices and are great for throwing into a trail mix for the added nutrients provided such as fiber. When on the road or trail or even while just at home, customized mixes are always best in moderation and when portioned due to the high concentration of sugar, carbs and calories found in dried fruits especially.
Next time you’re packing up your favorite trail mix combination, keep in mind some of the nutritional benefits of the ingredients and what’s best for your lifestyle.
FRUITS
Raisins: Are rich in fiber and have reported health-promoting properties. It’s a good source of antioxidants and contains numerous beneficial vitamins and minerals.
Cherries: Another great source for vitamins and antioxidants that may help reduce the risk of cardiovascular disease and inflammation.
Cranberries: A great source of vitamin C and B vitamins. It’s also high in potassium levels which helps in maintaining normal blood pressure.
Apricots: The fruit is a source rich in vitamin A and antioxidants that can help boost eye, skin, and gut health. The fiber it contains also aids in good digestive health.
Mangoes: A great source of vitamins A, C, and K, potassium, and iron, among many other nutrients. It’s rich in antioxidants and is also helpful in supporting your cardiovascular system.
NUTS AND SEEDS
Cashews: Rich in fiber, protein, and healthy fats. It pairs nicely when combined with dried fruit and dark chocolate in a trail mix.
Almonds: While also rich in healthy fats like other nuts, it is a great source of fiber, protein, and vitamin E among many other nutrients. It’s reported that these healthy fats are good for managing your cholesterol as well.
Walnuts: Is high in nutrients (iron and magnesium) and will keep you feeling full longer due to its healthy unsaturated fats.
Sunflower seeds: Packed with antioxidants like vitamin E, healthy fats, B vitamins, copper and other minerals that support good health.
Pumpkin seeds: High in fiber, multiple vitamins, and a number of nutrients like calcium, magnesium, and potassium that may help reduce the risk of chronic disease.
