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Trail mix: nutrition on the go

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If you’re trekking through rough terrain or negotiating steep hills, one of the last things you’d like to hear is your stomach growing hungry. The secret to maintaining energy while on the trail is simple: trail mixes.

What exactly is an appropriate trail mix? It is a mix of dried fruit or nuts and seeds that provide essential nutrients like carbohydrates, proteins, and healthy fats and provide the stamina needed to endure a long journey. Its popularity with campers, hikers, and backpackers is due to its mobility and long shelf duration, making it an ideal snack to take on the go.

Although initially developed to appeal to outdoor enthusiasts, it also serves as a healthy and convenient snack for office workers looking to stay away from sweet snacks and want healthy and quick snacks.

The benefits of nutrition are numerous.

Anjan Goswami, founder, and fitness coach at Mynd Your Fitness, “Nuts in the trail mix contain healthy fats such as monounsaturated and polyunsaturated fats, which are beneficial for heart health.”

Furthermore to that, nuts are an excellent source of protein. They provide essential amino acids to the recovery and growth of muscles.

In this trail mix, the dried fruits, such as cranberries or raisins, are brimming with antioxidants that protect our cells from damage. They are also an excellent source of fiber in the diet that improves digestion and regulates the blood sugar level.

As per Ramya Mahesh, cofounder and dietitian at Sathwaa Nutrition, Bengaluru, allergy sufferers should stay clear of the trail mix sold on the market, as nuts in the mix could cause allergic reactions.

“But don’t fret this is a customizable snack. You can remove certain ingredients (that create allergies) when making your own mix,” she suggests.

Goswami suggests including dark chocolate because of its many health benefits. The results of an investigation released in the Journal of Current Research in Food Sciences suggest that chocolate made in the dark is high in minerals, vitamins, and antioxidants. Bioactive ingredients can help support the immune system and protect against heart diseases, specific kinds of cancers, as well as other related brain disorders such as Parkinson’s disease and Alzheimer’s disease.

Additionally, dark chocolate can contribute to a better mood and less stress.

Because trail mixes are high in protein, fats, and fiber, they can assist in staying full for longer, helping with losing weight.

Goswami mentions that commercially-produced trail mixes typically have higher levels of sugar added and salt, which could affect overall health. “These ingredients can make you eat more than you should which can also ultimately lead to weight gain,” Goswami adds.

Because trail mixes are very calorific dense, eating a large amount can result in weight increase over time, according to both experts. So, practicing mindful eating in controlling portions and consulting with a dietitian is suggested.

These Indian versions of trail mix contain ingredients such as chana dal, roasted and rice flakes, and peanuts, which are excellent sources of protein and carbohydrates that help you stay active.

Mahesh states, “A traditional recipe called Kai Hurihittu includes ingredients such as rice flour that is roasted jaggery, grated coconut and dried fruits. These ingredients can also provide long-lasting energy and nutrients like an ice cream Trail mix.”

Another Indian alternative for trail mixes that Mahesh emphasizes is Hurida Kadale, which is made from split chickpeas that have been roasted. It is also possible to include makhana, or the seeds of fox, into their blend for extra crunch.

Things to be aware of:

  • Place your trail mix inside an airtight container.
  • It is crucial to remember this: the combination is a good choice as a snack but needs to be a complete meal.
  • When buying trail mixes at the market, read the labels for added sugars, sodium, or other potential allergens.
  • Be aware of your activity levels and eat the mixture according to your needs, as they are calories high.

Here are a few ingredients that are mix-and-matchable to make your mix of trail mixes

  • Nuts: Cashews, almonds Nuts: walnuts, peanuts, hazelnuts, pistachios
  • Seeds: sunflower, flax, chia, pumpkin, sesame
  • Dried fruits are dry versions of dried cranberries, blueberries, and raisins. dates, figs, apricots
  • Other: Granola clusters, coconut pieces, candied ginger, dark chocolate


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