How to Make a Healthy Trail Mix

Sep 20, 2016
3 min read

Trail mix is a real treat that can be tailored to anyone's likes and dislikes, and can also be a very healthy protein packed snack depending on what's added to it. The food industry has taken full advantage of our sweet tooth and has turned many pre-packaged ready-to-eat trail mix snacks into a treat comparable to a candy bar. Keep reading to find out how to make a healthy trail mix all on your own!

If I've learned anything from my studies of nutrition and human behavior, it's that when we consume a healthy diet we have to indulge sometimes. Honestly, I think it's unhealthy not to. Trail mix is one of my favorite go to snacks when I want to indulge, but there are a few rules to live by when selecting and consuming a trail mix.

1, Try not to purchase a pre-made trail mix from the grocery store and make a homemade version tailored to your wants and needs.

You may be thinking, why would I want to buy all different ingredients and spend more money to make something that I can buy for cheaper already pre-made? My answer, if you make your own trail mix you KNOW exactly what is going into it. Many food companies add preservatives, extra salt, extra sugar, and other ingredients that make a once healthy snack into something high in salt, sugar, fat, and artificial ingredients and flavors. Take my advice and make your own, I promise your taste buds will be happier, and your body will thank you.

2. When purchasing nuts and seeds to add to your trail mix, do your best to purchase plain unsalted, and unsweetened versions.

I know it's tempting to purchase sugar coated almonds, and salted peanuts, but again food companies add so much extra sugar and salt that it takes away the nutritional benefit of the nuts and seeds. If you want some extra salt or sweetness in your trail mix, you can always add a pinch or two later. That way you can control how much salt and sugar is added to the mix.

3. When consuming trail mix stick to 1/4-1/2 servings, and if no measuring cup is handy stick to a handful.

Trail mix has all the best components of food. It's sweet, salty, tangy, and savory all in one depending on what's in it. Therefore, it's easy to overindulge. But, trail mix is naturally high in fat due to the nuts and seeds present. Now don't take this the wrong way and swear off trail mix entirely, because nuts and seeds are plant based proteins that contain the heart-healthy monounsaturated and polyunsaturated fats that are important in a healthy diet. Monounsaturated and polyunsaturated fats contain omega-3 fatty acids and other beneficial ingredients that can help lower the risk of heart disease in the future. This as well as the other benefits of trail mix should make you want to consume it regularly, but it's also important to know your limits.

4. When putting together a trail mix, make sure to include a complex carbohydrate and a protein.

In my smoothie as a meal replacement post, I discussed why the combination of complex carbohydrates and proteins are so important. To briefly discuss, the combination of complex carbohydrates and proteins slow the rate of sugar absorption therefore making you feel fuller for longer. If you'd like to know more about this topic or have a question please reference my other post here, or contact me. Even though trail mix is most likely only a snack rather than a meal, consuming this combination ensures that you make it to your next meal without feeling run down or tired.

5. Be creative and have fun with it!

The best part about making your own trail mix is that you can make it all your own. Your not stuck with the ingredients food manufacturers decide to put in their pre-made ready-to-eat products. Add the ingredients that work best for you and your family. Try different combinations, add something new to try out, try different flavors and seasonings, and above all, have fun and happy eating!

Choose a few ingredients from each list referenced below. Remember, the more ingredients you add the more nutritional value, but make sure to keep in mind fat, sodium, and sugar content. Try not to indulge your sweet tooth too much, and choose only 1-2 ingredients from the sweets category.