Trail mix can provide
a quick shot of energy

Trail mix -- any combination of nuts, seeds, dried fruit and grains -- is a concentrated form of calories and a quick form of energy (carbohydrate). This popular snack can also be a significant source of protein, potassium and calcium, depending upon the specific ingredients and quantity consumed. What's more, you can take it anywhere, since trail mix is compact, portable and requires no refrigeration.

All these benefits make trail mix a truly terrific food for hikers and backpackers who are "out on the trail," expending thousands of calories a day. It's also a great between-meal snack for active children and teens. But for sedentary individuals, eating large quantities of calorie-dense trail mix can cause unwanted weight gain.

A 3-tablespoon serving of a typical trail mix can contain as much as 13 grams of fat and 160 calories, depending upon the ingredients. Eat an entire 6-ounce bag and you'll consume approximately 900 calories and 75 grams of fat.

Below you will find some lower-fat versions of trail mix that are easy to make at home. Remember, if you decrease the amount of nuts in any trail mix recipe, you'll substantially decrease the fat and calories.

We've substituted breakfast cereal for some of the nuts and dried fruit, which gives the trail mix even more "kid appeal." There are seemingly endless trail mix combinations to create using your favorite nuts, dried fruit and cereals.

Honey Nut Trail Mix

1 cup mixed nuts
1 cup raisins
1 cup Honey Nut Cherrios

Place ingredients into a gallon size plastic food storage bag and shake.

Approximate nutrient analysis, per 3 tablespoons serving: 90 calories, 5 g total fat, 1 g saturated fat, no cholesterol, 20 mg sodium, 11 g carbohydrate, 2 g protein

Variations

Follow the same instructions, using these ingredients:

Choco-Nutty Trail Mix:

1 cup peanuts, 1 cup raisins, 1 cup Cocoa Puffs or other chocolate-flavored cereal.

Approximate nutrient analysis per 3 tablespoons serving: 90 calories, 4.5 g total fat, 0.5 g saturated fat, no cholesterol, 10 mg sodium, 11 g carbohydrate, 2.5 g protein.*

Goal Kix Trail Mix:

1 cup peanuts, 1 cup dried cranberries or other dried fruit, 1 cup Kix cereal

Approximate nutrient analysis per 3 tablespoons serving: 80 calories, 4.5 g total fat, 0.5 g saturated fat, no cholesterol, 10 mg sodium, 8 g carbohydrate, 2 g protein.*

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If you want a lower-fat makeover of your recipe, mail recipes to Recipe Makeover, Features Department, Honolulu Star-Bulletin, P.O. Box 3080, Honolulu, HI 96802. Or email to drdobbs@juno.com using Recipe Makeover as your subject title. Make sure to include your name and phone number or email address.

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Health Events

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Barbara Burke is a Hawaii-Pacific University instructor who has been teaching
and writing about food and nutrition since 1975.

Joannie Dobbs, Ph.D., C.N.S., is a food and nutrition consultant
and owner of Exploring New Concepts, a nutritional consulting firm.
She is also responsible for the nutritional analyses
indicated by an Asterisk (*) in this section.

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