This trail mix fits easily in a pocket or purse, and can help you avoid spur-of-the-moment fast food or other unhealthy choices. The key is to include a protein source, such as the nuts and seeds found in this trail mix recipe, as well as a fiber source, provided by the nuts, seeds, whole grains and dried fruit.

Ingredients

¾ cup unsalted roasted peanuts
¾ cup unsalted roasted almonds
1 cup unsalted roasted pumpkin seeds (pepitas)
¼ cup unsweetened shredded coconut
½ cup raisins or currants
¾ cup plain oat or bran or whole grain cereal

Preparation

1. Combine all ingredients.
2. Measure out ¼ cup servings in individual snack-size bags to make a healthy, portable snack.

Nutrition information (Per serving)

Makes 16 servings. Each serving ¼ cup.

Calories: 140
Total fat: 9 g
Saturated fat: 1.5 g
Trans fat: 0 g
Cholesterol: 0 mg
Sodium: 20 mg
Total Carbohydrate: 11 g
Fiber: 3 g
Sugars: 4 g
Protein: 5 g

Recipe provided by Digestive Disease Health Team dietitians.