Trail mix is a popular snack that consists of dried fruit, nuts, seeds, and sometimes chocolate. It provides a convenient on-the-go energy source for hikers and outdoor enthusiasts. However, despite its reputation as a healthy snack, trail mix can also be high in calories, sugar, and fat if not prepared properly.
High Calorie Density
One of the main issues with trail mix is its high calorie density. Nuts, dried fruit, and chocolate all provide a large amount of calories per serving. Just a small handful of trail mix can contain 150-300 calories. It’s easy to mindlessly overeat trail mix, quickly racking up excess calories.
For example, here are the calorie counts for some common trail mix ingredients per 1 ounce serving:
| Ingredient | Calories |
|---|---|
| Almonds | 163 |
| Cashews | 157 |
| Pecans | 196 |
| Peanuts | 166 |
| Raisins | 82 |
| Cranberries | 85 |
| M&Ms | 140 |
| Dark chocolate chips | 145 |
As you can see, just one ounce of nuts or dried fruit ranges from 80-200 calories. Multiple servings can add up quickly, especially when mindlessly snacking right out of the bag.
High in Sugar
Dried fruit is a standard ingredient in many trail mixes. However, drying the fruit concentrates natural sugars, increasing the sugar content. Many types of dried fruit have 15-20 grams of sugar per quarter cup serving. Eating copious amounts can cause your blood sugar to spike and crash.
Here are the sugar counts for some common dried fruits per 1/4 cup serving:
| Dried Fruit | Sugar (grams) |
|---|---|
| Raisins | 20 |
| Dried cranberries | 15 |
| Dried mango | 19 |
| Dried pineapple | 21 |
| Dried banana chips | 16 |
Chocolate and yogurt-coated dried fruits found in some trail mixes also contribute additional sugars.
High in Fat
Nuts and seeds provide the bulk of fat in most trail mixes. While unsaturated fats from nuts and seeds can be healthy in moderation, portion control is important.
Here are the fat contents for some nuts per 1 ounce serving:
| Nut | Total Fat (grams) |
|---|---|
| Almonds | 14 |
| Cashews | 12 |
| Pecans | 20 |
| Peanuts | 14 |
| Pistachios | 13 |
| Walnuts | 18 |
It’s easy to consume 2-3 servings of nuts when snacking on trail mix, amounting to a large portion of your recommended daily fat intake.
Often High in Sodium
Many trail mixes contain salted nuts roasted in oil. The salting process adds a large amount of sodium. Eating salted nuts frequently can easily put you over the American Heart Association’s recommended limit of 2300 mg of sodium per day.
Here are the sodium contents for some common salted nuts per 1 ounce serving:
| Salted Nut | Sodium (mg) |
|---|---|
| Salted almonds | 130 |
| Salted cashews | 120 |
| Salted peanuts | 120 |
| Salted pistachios | 120 |
Multiple servings of these salty nuts can amount to over 1000mg sodium pretty quickly.
Often High in Additives
Store-bought trail mixes may contain various added sugars, oils, and preservatives like corn syrup, vegetable oil, maltodextrin, mono- and diglycerides, etc. Homemade trail mix avoids these unnecessary additives.
Nutrition Tips
To enjoy trail mix in a healthier way, here are some tips:
Avoid “Candy” Trail Mixes
Some trail mixes are more like candies, loaded with chocolate, candy coated pieces, syrups, and other sugars. Opt for a trail mix with more nuts, seeds, and just a touch of dried fruit.
Portion Control
Stick to single serving packs or portion into 1/4 cup servings right away. It’s very easy to overeat directly from a bulk bag.
Limit Salt
Seek out unsalted or lightly salted nuts and seeds to avoid excess sodium.
Add Protein
Consider adding extras like toasted oats, toasted coconut flakes, pumpkin seeds, or sunflower seeds to increase fiber, protein, and nutrition.
Avoid Preservatives and Sugary Coatings
Make your own using fresh ingredients to control exactly what goes in.
Stay Hydrated
Trail mix can be dry, so chase it with plenty of water.
Conclusion
Trail mix can be a healthy and energizing snack for hikers when prepared properly. The keys are controlling portions, avoiding excess sugar and salt, and sticking to nuts, seeds, and just a touch of dried fruit. Following healthy trail mix tips allows you to reap the benefits of its protein, healthy fats, and nutrients without overdoing calories, sugar, salt, and preservatives.