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Last month, we broke down popular and affordable meal replacement bars.  This month, we are focusing on trail mix!  Trail mix is a great option for on-the-go because it can be comprised with your exact nutrition goals in mind.  As a reminder, many components of trail mix are high in fat, thus high in calories.  Portions of trail mix are small, but they pack a nutritional and caloric punch to keep you full for hours.  In our previous post, we gave a brief nutrition lesson, if you need a refresher.

A great trail mix should be comprised of the following: a nut, a seed, some crunch and some sweet.  This combination helps create a balanced (carbs/protein/fat) mix that will help with hunger and cravings.  Below, we selected 4 types of nuts, seeds, crunch and sweet, and broke down the macros and nutrition of each.

NUTS // CALORIES PER OUNCE • PROTEIN (P) • CARB (C) • FAT (F) • SUGAR • FIBER
Almond // 164 cal • 6g P • 6g C • 14g F • 1g sugar • 4g fiber
Peanut // 160 cal • 7g P •5g C • 14g F • 1g sugar • 2g fiber
Walnut // 185 cal • 4g P • 4g C • 18g F • 1g sugar • 2g fiber
Pecan // 196 cal • 3g P • 4g C • 20g F • 1g sugar • 3g fiber

SEED // CALORIES PER OUNCE • PROTEIN (P) • CARB (C) • FAT (F) • SUGAR • FIBER
Sunflower // 166 cal • 6g P • 6g C • 15g F • 1g sugar • 2g fiber
Pumpkin // 180 cal • 9g P • 4g C • 14g F • 1g sugar • 3g fiber
Chia // 137 cal • 5g P • 12g C • 9g F • 0g sugar • 10g fiber
Sesame // 103 cal • 3g P • 4g P • 9g F • 0g sugar • 2g fiber

CRUNCH // CALORIES PER SERVING • PROTEIN (P) • CARB (C) • FAT (F) • SUGAR • FIBER
Fiber One Cereal // 60 cal (1/2 cup) • 2g P • 25g C • 1g F • 0g sugar • 14g fiber
Soy Nuts // 113 cal (1/4 cup) • 9g P • 7g C • 0g F • 0g sugar • 2g fiber
Pretzels // 110 cal (22 pcs) • 3g P • 23g C • 1g F • 4g sugar • 1g fiber
Sesame Sticks // 170 (1/4 cup) • 3g P • 14g C • 12g F • 0g sugar • 1g fiber

SWEET // CALORIES PER SERVING • PROTEIN (P) • CARB (C) • FAT (F) • SUGAR • FIBER
Raisins //92 cal (one oz.) • 1g P • 22g C • 0g F • 21g sugar • 1g fiber
Dark Chocolate Chips // 70 cal (14 pcs) • 0g P • 9g C • 5g F • 6g sugar • 1g fiber
Dried Cranberries // 123 cal (1/3 cup) • 0g P • 33g C • 1g F • 26 sugar • 2 fiber
Banana Chips // 170 ( 1/2 cup) • 1g P • 20g C • 10g F • 5g sugar • 2g fiber

SAMPLE TRAIL MIX COMBOS
(CUT TRAIL MIX COMBOS IN HALF FOR A SNACK OPTION)

#1: ALMOND // CHIA // PRETZELS // RAISINS (one serving of each)
503 CAL • 15g PROTEIN • 63g CARBS (47g NET) • 24g FAT • 26g SUGAR • 16g FIBER

#2: PEANUTS // PUMPKIN // FIBER ONE // DRIED CRANBERRIES (one serving of each)
523 CAL • 18g PROTEIN • 67g CARBS (46g NET) • 30g FAT • 28g SUGAR • 21g FIBER

#3: WALNUTS // SUNFLOWER // SOY NUTS // DARK CHOC CHIPS (one serving of each)
534 CAL • 23g PROTEIN • 26g CARBS (19g NET) • 38g FAT • 8g SUGAR • 7g FIBER

#4: PECANS // SESAME // SESAME STICKS // BANANA CHIPS (one serving of each)
639 CAL • 10g PROTEIN • 42g CARBS (34g NET) • 51g FAT • 6g SUGAR • 8g FIBER

Purchase your trail mix components in bulk to save money, and measure out servings in ziplock bags or reusable containers.  Store the servings in your car, in your gym bag, at your work and in your home.  These are great, accessible, affordable and TASTY snacks to help you with your wellness goals!