Healthy Trail Mix

Trail mix is a handy snack, especially when hiking, before/after a workout, or just in general when a quick energy boost is needed.  It is sometimes also called GORP, good old raisins and peanuts.

It is lightweight, easy to store, and nutritious – containing carbohydrates in the dried fruit or grains, for sustained energy from fats in nuts, along with protein.

BUT, not all trail mixes are created equal!  They can contain too many fats and sugars.  We must need to be aware of the QUALITY of the fat and sugar.  Rather than consuming “store bought” trail mix, make your own.

Use your favorite, healthy ingredients to create your own customized mix.  Include:

Nuts: Ideally, use raw nuts that haven’t been coated and roasted in hydrogenated or soybean oils and salt.

Seeds: Provide protein, iron, magnesium and an array of vitamins and minerals. Again, use raw, unsalted seeds.

Dried Fruit:  Contains a high amount of sugar.  But dried fruit works well to boost energy after physical activity. Use sun dried fruit that isn’t coated in extra sugar.

Other Yummies:  Add in Dark chocolate, popcorn, pretzels, peanut butter chips or your own invention.

Be mindful of the ingredients.  The calories can add up fast!

Here is a FitCui Trail Mix recipe that we like to use.  FitCui is Fitness + Cuisine, meal preparation packed with healthy exercise and cuisine.

HealthyTrailMix  Healthy Trail Mix


  • 4 Cups Cheerios or other whole grain cereal
  • 1 Cup dried berries (such as blueberries, cranberries or cherries)
  • ½ Cup Raisins
  • ½ Banana chips or Apple chips
  • ½ Cup flaked Coconut
  • 1 Cup Almonds or Cashews
  • 1 Cup Dark Chocolate chips.


  1. Add in all ingredients to a mixing bowl.
  2. Mix by stirring together all ingredients.
  3. Divide ¼ Cup of the mixture into individual snack bags.

Nutrition:  Per Serving (1/4 Cup):  100 Calories

5 g total fat, 35 mg sodium, 36 mg potassium, 250 mg calcium, 3 g protein, 8 g sugar, 9 g fiber.

Makes:  32 servings; Prep Time: 10 minutes; Total Time: 20 minutes.