It can be rare to find a snack that has something for everyone. Beloved by kids, adults on the go and hikers of all ages, trail mix fits the needs of many with its flexible ingredient list and portability. Is trail mix good for you? Well—it depends.
Is Trail Mix Healthy?
Yes…and maybe no.
Trail mix is typically built around a variety of nuts. The American Heart Association recommends eating about four servings of unsalted nuts per week. Nuts contain unsaturated fats, omega-3 fatty acids and fiber, which are all checks in the healthy column. If you’re looking to eat heart-healthy fats, that’s great news! If you’re watching your calorie consumption, you’ll want to be especially mindful of your portion size, as nuts are known to be nutrient-dense.
Another contributor to the “mixed bag” of trail mix nutrition is dried fruit, like the raisins or banana chips frequently found in trail mix. Fruit is nutritious, but dried fruit can be high in added sugar.
The key is to balance your nutritional needs with a satisfying flavor combination. Healthy trail mix ingredients are often in the eye of the trail mix beholder, meaning that whether or not the ingredients of your trail mix selection are healthy may depend on what you’re looking to achieve with your healthy snack.
What Are Healthy Trail Mix Ingredients?
Take your personal or family nutritional needs into account when shopping for healthy trail mix or individual ingredients at the grocery store. When you’re shopping for trail mix ingredients, remember to include protein, fiber and healthy fats for a snack that will provide sustained energy.
One of the best things about trail mix is the variety of ingredient options that exist, making it easy to customize your own rail mix at home or search out the perfect pre-mixed selection at the store.
Here are a few health-minded tips make your trail mix shopping a breeze:
- Look for unsalted nuts to keep the sodium down.
- For the carb-conscious, be aware of added sugar in some types of dried fruit and/or additions like candy-coated chocolate.
- Add dried edamame or chickpeas for nutritious, savory flavor.
- For those with a nut allergy, seeds and pepitas can serve as substitutes for a nut base in your trail mix.
- If you’re watching your macros or overall calorie intake, keep an eye on the variety of ingredients you choose, how much you eat at once and how frequently you add trail mix into your meal plan.
Is It OK to Eat Trail Mix Every Day?
Moderation and variety are standard for building a healthy and sustainable way of eating, but if you just can’t stay away, from the delicious mix you’ve selected, be sure to make it part of a balanced day of meals and snacks. Pre-measured portions (measured out at home in the kitchen into grab-and-go containers) are a clean and controlled alternative to grabbing a handful (or two) when the snacking mood strikes.
50 Ideas for Healthy Snacks
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Mixed Berry Sundaes for 2
Before serving yogurt sundaes, get ready for requests for seconds. Our family enjoys them for breakfast, but they're sweet enough for dessert. What an easy way to get our fruit and calcium. —Edie DeSpain, Logan, Utah
Light Roasted Pumpkin Seeds
Try this zippy twist on a favorite Halloween tradition. These amped-up pumpkin seeds have just enough heat to take the chill off autumn afternoons! —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutty Apple Butter
Being a New England native, I love apple-picking season. Grab some apples and peanut butter to make your own creamy riff on a PB&J. Of course it’s great on a sandwich, but you can dunk sliced fruit or graham crackers in it, too. —Brandie Cranshaw, Rapid City, South Dakota
Crisp Cucumber Salsa
Here's a fantastic way to use cucumbers. You'll love the creamy and crunchy texture and super fresh flavors. —Charlene Skjerven, Hoolpe, North Dakota
Crispy Baked Wontons
These quick, versatile wontons are great for a savory snack or paired with a bowl of soothing soup on a cold day. I usually make a large batch, freeze half on a floured baking sheet, then store in an airtight container. —Brianna Shade, Beaverton, Oregon
Baked Parmesan Broccoli
I began making this creamy side dish years ago as a way to get my kids to eat broccoli. They've since grown up, but still request this satisfying dish. It's truly a family favorite. —Barbara Uhl, Wesley Chapel, Florida
Antipasto Kabobs
My husband and I met at a cooking class. We have loved creating menus and entertaining ever since. These make-ahead antipasto skewers are always a hit. —Denise Hazen, Cincinnati, Ohio
Spicy Edamame
Edamame (pronounced ay-duh-MAH-may) are young soybeans in their pods. In our Test Kitchen, we boiled and seasoned them with salt, ginger, garlic powder and red pepper flakes. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Easy Homemade Chunky Applesauce
Here's a comforting, home-style treat that never loses its appeal. Dish up big bowlfuls and wait for the smiles! —Marilee Cardinal, Burlington, New Jersey
Carrot Cookie Bites
This recipe is a longtime family favorite. The cookies are soft and delicious, and the aroma while baking is absolutely irresistible! I'm always being asked for the recipe. —Jeanie Petrik, Greensburg, Kentucky
Stuffed Asiago-Basil Mushrooms
Even if you don't like mushrooms, you will have to try them again with these pretty appetizers, which taste divine. For a main dish, double the filling and use large portobellos. —Lorraine Caland, Shuniah, Ontario
Roasted Greek Potatoes with Feta Cheese
Lemony potatoes are a traditional side dish for grilled chicken or steak. When they come out of the oven, we top with feta for a little melty goodness. —Arge Salvatori, Little Ferry, New Jersey
Yogurt Cornbread
My husband doesn't like traditional Texas corn bread, so I came up with this recipe. This is the only kind he'll eat. Yogurt makes this variation different from most. —Amanda Andrews of Mansfield, Texas
Caprese Salad Kabobs
Trade in the usual veggie platter for these fun kabobs. In addition to preparing these for get-togethers, I often make these as snacks for my family. And because assembly is so easy, the kids often ask to help. —Christine Mitchell, Glendora, California
Moist Red Pepper Cornbread
The name of this recipe says it all—except how perfect they are for scooping up that last drop of soups and stews! —Katherine Thompson, Tybee Island, Georgia
Upside-Down Pear Pancake
The fragrant fruit from the pear tree in my yard inspires me to bake. This upside-down pancake is a favorite. It works best with a firm, not fully ripe, pear.—Helen Nelander, Boulder Creek, California
Tzatziki Shrimp Cucumber Rounds
I created this recipe with what I had on hand one night, and now it’s one of my husband’s favorites! The bacon-wrapped shrimp, garlicky sauce and burst of cool cuke flavor make this a crowd pleaser. —Shannon Rose Trelease, East Hampton, New York
Triple Tomato Flatbread
Tomatoes are the reason I have a vegetable garden, and I developed this recipe as a way to show off my plum, sun-dried and cherry tomatoes. It's so easy, and will absolutely impress. —Rachel Kimbrow, Portland, Oregon
Thyme-Sea Salt Crackers
These homemade crackers are decidedly light and crispy. An addictive snack on their own, they also pair well with a sharp white cheddar. —Jessica Wirth, Charlotte, North Carolina
Makeover Deviled Eggs
This updated version of a classic appetizer uses only half the egg yolks of the original recipe and calls for soft bread crumbs to help firm up the filling. We replaced the mayo with fat-free mayonnaise and reduced-fat sour cream. —Taste of Home Test Kitchen
Spicy Watermelon Salsa
I threw this together after an overzealous trip to the farmers market! My family loved it from the first bite. You can serve it right away but the best flavor is achieved after letting the salsa rest in the refrigerator for a few hours. —Andrea Heyart, Aubrey, Texas
Mediterranean Eggplant Dip
I love Mediterranean food, and the flavors in this dip are so vibrant. We make our own mini sandwiches once this platter is complete. —Stacy Mullens, Gresham, Oregon
Garbanzo-Stuffed Mini Peppers
Mini peppers are so colorful and they're the perfect size for a two-bite appetizer. They have all the crunch of pita chips but without the extra calories. —Christine Hanover, Lewiston, California
Watermelon Cups
This lovely appetizer is almost too pretty to eat! Sweet watermelon cubes hold a refreshing topping that showcases cucumber, red onion and fresh herbs. —Taste of Home Test Kitchen
Layered Hummus Dip
My love for Greece inspired this fast, easy Mediterranean dip. It's great for parties and a delicious way to include garden-fresh veggies on your menu. —Cheryl Snavely, Hagerstown, Maryland
Strawberry-Rosemary Yogurt Pops
We planted strawberries a few years ago and these tangy-sweet frozen yogurt pops are my very favorite treats to make with them! The options are endless. Try using other yogurt flavors like lemon, raspberry or blueberry. You may also substitute your favorite herb for the rosemary—or simply omit it. —Carmell Childs, Ferron, Utah
Asparagus with Fresh Basil Sauce
Add zip to your appetizer platter with an easy asparagus dip that doubles as a flavorful sandwich spread. — Janie Colle, Hutchinson, Kansas
Fresh Fruit Salsa with Cinnamon Chips
Lime and basil really brighten the flavors in this colorful salsa. It's best when scooped up on a homemade cinnamon chip. —Navalee Hylton, Lauderhill, Florida
Tangy Texas Salsa
I'm a "transplant" from Wisconsin currently living in Texas. Even after 20 years, I can't get enough of our wonderful local citrus. This is one way to work it into a main dish. The combination of tangy fruit, spicy jalapeno and distinctive cilantro is perfect over any meat, poultry or fish. We also dip into it with chips. —Lois Kildahl, McAllen, Texas
Pickled Brussels Sprouts
This year, when I asked my brother what he wanted for his 31st birthday, he answered, "pickled Brussels sprouts." I had never even tasted a pickled Brussels sprout before. It's hard for me to say "no" to my younger brother, so he got his wish and thought the Brussels sprouts were delicious! —Heather King, Frostburg, Maryland
Frozen Berry & Yogurt Swirls
I enjoy these frozen yogurt pops because they double as a healthy snack and a cool, creamy sweet treat. —Colleen Ludovice, Wauwatosa, Wisconsin
Saucy Spiced Pears
We serve these tangy, saucy pears over angel food cake, pound cake or with a little yogurt or vanilla ice cream. Sprinkle with a favorite topping. —Joy Zacharia, Clearwater, Florida
Rosemary Walnuts
My Aunt Mary started making this recipe years ago. Each time we visited, she would have a batch ready for us. The use of cayenne adds an unexpected zing to the savory combo of rosemary and walnuts. When you need a good housewarming or hostess gift, double the batch and save half for yourself. —Renee Ciancio, New Bern, North Carolina
Chunky Blue Cheese Dip
Every time I make this quick blue cheese dip, someone asks for the recipe. It only requires a few items, so its a snap to put together. I often prepare the thick spread with Gorgonzola cheese and serve it with toasted pecans. —Sandy Schneider Naperville, Illinois
Granola Trail Mix
My family has always enjoyed this crunchy four-ingredient snack. When we go camping, each person includes one additional ingredient like mini marshmallows, corn chips or cookie pieces. The taste is never the same, and we're often surprised by the combinations. —Shelley Riddlespurger, Amarillo, Texas
Roasted Vegetable Dip
While my children were always very willing eaters, I came up with this recipe to get them to eat more veggies and enjoy it. The dip doesn't last long in our house. —Sarah Vasques, Milford, New Hampshire
Mediterranean Tomato Bites
My friend Mary served these lovely appetizers at a summer gathering several years ago, and I adapted it a bit to my taste. It's a great August recipe when tomatoes and herbs are at their freshest! —Susan Wilson, Milwaukee, Wisconsin
Classic Hummus
We love hummus, and this version is really amazing. If you have a pressure cooker, this is an easy, tasty reason to pull it out! We pair hummus with fresh veggies for a meal or snack. —Monica and David Eichler, Lawrence, Kansas
Nuts and Seeds Trail Mix
A filling blend of nuts, seeds, chocolate chips and dried fruit keeps you healthy by the handful. —Kristin Rimkus, Snohomish, Washington
Homemade Guacamole
Ever wonder how to make guacamole? Just whip together this delicious blend of your favorite fresh ingredients.—Joan Hallford, North Richland Hills, Texas
Dill Vegetable Dip
A friend gave me this zesty dip recipe many years ago, and now I serve it at our annual holiday open house. To make it mobile, spoon a serving of the dip in the bottom of a small cup, then garnish with fresh veggies. —Karen Gardiner, Eutaw, Alabama
Roasted Red Pepper Tapenade
When entertaining, I often rely on my pepper tapenade recipe because it takes only 15 minutes to whip up and pop in the fridge. Sometimes I swap out the almonds for walnuts or pecans. —Donna Magliaro, Denville, New Jersey
Portobello & Onion Tart
This fragrant tart is comfort with a capital “C,” especially with fresh rosemary or thyme. We pair it with a salad for dinner or an egg for breakfast. —Robin Wagganer, San Jose, California
Avocado Salsa
I was planning a party and thought it might be fun to try a different kind of avocado salsa. This recipe was an absolute success. Scoop it up with chips, spoon it over chicken or steak, or eat it on its own! —Susan Vandermeer, Ogden, Utah
Spicy Grilled Eggplant
This side goes well with any meat you might also be grilling. Thanks to the Cajun seasoning, the zesty eggplant gets more attention than an ordinary veggie. —Greg Fontenot, The Woodlands, Texas
Grilled Eggplant Parmesan Stacks
We love eggplant Parmesan, but when it’s hot outside, the dish feels too heavy. Grilled eggplant slices topped with tomato, mozzarella and Parm satisfy everyone. —Joann Parlin, Little Egg Harbor, New Jersey
Roasted Eggplant Spread
Black pepper and garlic perk up this out-of-the-ordinary spread that hits the spot on a crisp cracker or toasted bread slice. —Barbara McCalley, Allison Park, Pennsylvania.
Garbanzo-Stuffed Mini Peppers
Mini peppers are so colorful and they're the perfect size for a two-bite appetizer. They have all the crunch of pita chips but without the extra calories. —Christine Hanover, Lewiston, California
Sweet Potato & Bean Quesadillas
Sweet potatoes and black beans roll up together for a quesadilla that’s easy, fast, fun and delicious. —Brittany Hubbard, St. Paul, Minnesota
Toasted Ravioli Puffs
I call toasted ravioli a fan favorite because it disappears faster than I can make it. With just five ingredients, this is how you start the party. —Kathy Morgan, Temecula, California
Broccoli & Chive Stuffed Mini Peppers
There's plenty of both crunch and cream in these party appetizers. Fresh chives help them really stand out. —Jean McKenzie, Vancouver, Washington
Spinach and Artichoke Pizza
My from-scratch pizza has a whole wheat crust flavored with beer. Top it with spinach, artichoke hearts and tomatoes, then add chicken or ham and fresh basil if you want to include meat. —Raymonde Bourgeois, Swastika, Ontario
Inside-Out Veggie Dip
Kids have fun eating these bite-sized veggie snacks. Change up the seasonings in the dip to fit your family's tastes. —Judie Thurstenson, Colcord, Oklahoma
Dilly Veggie Pizza
This is one of my favorite ways to use up leftover veggies. It's a cinch to prep and you can change the mixture to match your kids' taste buds. Always popular at special events, it's just as yummy the next day. —Heather Ahrens, Columbus, Ohio
Spicy Shrimp & Watermelon Kabobs
My three sons can polish off a watermelon in one sitting. Before they dig in, I set aside a few slices to make these zesty shrimp kabobs. —Jennifer Fisher, Austin, TexasThe post Is Trail Mix Healthy? A Health Expert Explains. appeared first on Taste of Home.
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