Trail mix is one of my favorite snacks. I'll grab a handful to fuel my afternoon and definitely pack it for hikes. But is it good for you? Well, like most foods, that depends. Trail mix can be a part of a healthy diet, but if you want it to be a go-to snack, there are ways to make it healthier. Here's how to enjoy trail mix and make sure it's still good for you.
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What is trail mix?
Trail mix is typically a mix of nuts and dried fruit, sometimes with chocolate, seeds, cereal or pretzels mixed in. It's made for the trails, hence the name. Trail mix is perfect for hiking because you get a lot of energy in a small package. It keeps for a long time in a backpack too. Since it's shelf stable, you don't have to worry about packing a cooler. You can make your own or buy premixed packages.
The nutrition facts will vary based on what brand you choose and the ingredients that are in it. Kirkland Signature trail mix from Costco, which comes with peanuts, M & M's milk chocolate candies, raisins, almonds and cashews has 160 calories, 11 grams of sugar and 5 grams of protein per serving.
Is trail mix good for weight loss?
If you're wondering if trail mix is going to help you lose weight or stall your weight loss, I say go for it! The reason people may have this question in the first place is because trail mix is made up of high-calorie foods. Nuts and dried fruit are energy dense, but they're both good for you.
The base of trail mix—nuts and fruit—are two foods that can help you lose weight. Nuts are packed with healthy fats, protein and fiber, three nutrients that help keep you full. Fruit delivers fiber and other key vitamins and minerals. (Try these other top foods for weight loss.)
If you're trying to lose weight and want to snack on trail mix—consider portioning out some trail mix or buying trail mix in smaller packages versus one giant bag. Also, you don't need a dietitian to tell you that trail mix made with cashews, pistachios and dried cherries is going to be better for you than the ultimate chocolate lover's package (right?). If you're eating candy but calling it trail mix, it may be time to make your own or buy a lower-sugar mix. If you're making your own and want it to be a larger portion, bulk up your mix with whole-grain cereal like Cheerios or a bran flake.
Is trail mix better than potato chips?
I don't want to hate on potato chips, but if you're looking for a healthy snack that's still salty and crunchy, I would choose trail mix most of the time. Again, the nuts and fruit you find in trail mix are good for you. And even though many trail mixes have more calories than potato chips, it's more about what's in your calories. Trail mix will fill you up, whereas potato chips tend to leave you wanting more (so salty, so yummy, so hard to eat just one).
If you think about trail mix compared to energy bars or granola bars, I also think trail mix comes out on top most of the time. Bars are great because they're pre-portioned and really easy to throw in your bag and go. What holds most bars together is sugar, so trail mix tends to have less sugar than many bars.
Is trail mix with chocolate OK?
As a chocolate lover, I'm going to say yes. We know that dark chocolate has health benefits (thank you, science), and a little bit of chocolate can help make your snack more satisfying. The problem with many store-bought mixes is that they include multiple types of chocolate or sweets. Instead of just chocolate chips, there are three types of chocolate chips plus mini peanut butter cups or yogurt-covered pretzels (again, candy in disguise). Take this Monster Trail Mix from Target ($7.99 for 32 ounces). It has peanuts, M & M's, raisins, chocolate chips and peanut butter chips. Three of the five ingredients are candy and there's 180 calories and 10 grams of added sugar per serving. Compare that to their Omega-3 Trail Mix ($11.99 for 32 ounces) which is made with cranberries, almonds, walnuts, pepitas and pecans. It has 160 calories, half as much added sugar and more fiber and healthy fats from the nuts. If you want some chocolate in your trail mix, look for some that only has a little bit or add a small handful of chocolate chips to some nuts and dried fruit.
Welcome to The Beet. A weekly column where nutrition editor and registered dietitian Lisa Valente tackles buzzy nutrition topics and tells you what you need to know, with science and a little bit of sass.
FAQs
Trail mix typically contains several high protein ingredients, such as nuts and seeds. Protein is an important nutrient essential for muscle growth, tissue repair, immune health, and more ( 1 ). Eating more protein may also help support weight loss by reducing your appetite and enhancing feelings of fullness ( 2 , 3 ).
Is trail mix actually healthy? ›
Nuts and dried fruit are energy dense, but they're both good for you. The base of trail mix—nuts and fruit—are two foods that can help you lose weight. Nuts are packed with healthy fats, protein and fiber, three nutrients that help keep you full. Fruit delivers fiber and other key vitamins and minerals.
Is trail mix highly processed? ›
Foods including protein bars, vegetarian and vegan sausages, salad kits, and trail mix often carry supposed health promises on their packaging — such as being high in protein or low in fat — but can contain ultra-processed ingredients, some of which are linked to weight gain and an increased risks of disease such ...
How often should you eat trail mix? ›
Even healthy trail mixes can be high in calories. Nuts, seeds, and dried fruit are both nutrient-dense and calorie-dense. Be mindful of your portion size. One serving size per day for a snack should be fine for most people.
Is fruit and nut mix healthy? ›
Nuts and dried fruit can be a nutritious choice in small portions. They can be high in calories, so aim for a small handful as a portion. Trail mix is usually made of dried fruit and nuts, and often coconut. Dried coconut is high in saturated fat, so it isn't the most heart-healthy choice.
Why does trail mix have so much fat? ›
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!
Are mixed nuts healthier than chips? ›
Mixed Nuts. Rather than reaching for that bottomless bowl of chips, try a handful of mixed nuts instead. Fried potato chips contribute lots of unhealthy fats to your diet, like trans and saturated fats. While mixed nuts are also high in fat, nuts are high in mono- and poly-unsaturated fats.
What is the unhealthiest processed food? ›
Less nutritious ultra-processed foods can include pre-prepared meals, sausages and nuggets, as well as sweets, biscuits, pastries, buns, cakes and pre-prepared chips.
What are the least processed foods to eat? ›
Unprocessed or minimally processed foods you can nosh on freely
- Beans. ...
- Nuts. ...
- Meat and seafood. ...
- Herbs and spices. ...
- Eggs. ...
- Some dairy. ...
- Some oils. And by some, we mean oil in moderation. ...
- Whole grains. You can find these in pasta, whole-wheat bread, snacks, and more.
But here's the catch: not all types of trail mix are considered healthy and can be quite the opposite. Some varieties contain unhealthy ingredients like chocolate, sugar-coated candy or cereal, and salted, oil-roasted nuts that increase the calorie, sugar, and sodium content of each serving.
Dried fruit is naturally sweet, so remember to avoid products that include added sugars such as sugar or corn syrup in the ingredient list to avoid extra calories. Snacks high in protein may help provide satiety and appetite control. Include your favorite nuts and seeds to add protein to your mix.
Can I eat a bag of candy once a week? ›
Sweets can be part of a healthy, lifelong eating pattern. But for the least harm and -- don't forget this -- the fullest enjoyment, they should be eaten in moderation. That means in small amounts, or only a couple of times a week.
Which trail mix is the healthiest? ›
5 Healthiest Trail Mixes—and 5 to Avoid, According to Dietitians
- photos from brands, design from Eat This, Not That!
- Planters NUT-rition Snack Nut and Dried Fruit Mix Omega-3.
- Nature's Garden Heart Healthy Trail Mix.
- That's It Sweet Cinnamon Apple + Pumpkin Seed Crunchables.
- Orchard Valley.
- power up trail mix.
Furthermore, many ingredients found in trail mix are calorie dense, including nuts, seeds, dried fruit, and chocolate. Therefore, it's important to keep your portion sizes in check to avoid overeating and prevent weight gain. Some types of trail mix may be high in added sugar and sodium.
Is trail mix good for weight loss? ›
While nuts have many nutritional benefits, they are high in calories. If your goal is to lose weight or reduce the number of calories in your diet, watch out! Make sure to measure your serving size, since eating some trail mixes can easily add extra calories to your day.
Is trail mix a good post-workout snack? ›
Trail mix
The combination of dried fruit and heart-healthy walnuts loaded with omega-3 fatty acids adds up to a flavorful, nutrition-dense post-workout treat. Thinking of saving time by buying prepackaged trail mix? Think again. Unfortunately these are often high in salt, sugar and preservatives.
Is corn mixture healthy? ›
Absolutely! Corn Flakes can be a part of a balanced diet as long as you're mindful of your overall daily caloric intake and nutritional needs.
Is trail mix a good hiking snack? ›
Yes! A variety of 'trail mix' snacks will be readily available to you such as raisins, dried apricots and other dried fruit, and almonds.
Are trail mixes good for bulking? ›
When assembled correctly, trail mix can offer a plethora of beneficial nutrients, including heart-healthy fats, muscle-building protein, cholesterol-lowering fiber, and disease-fighting antioxidants.
