• Trail mix is an excellent snack that will provide you with energy for a long time according to your requirements. 

If you’re trekking through rough terrain or climbing an arduous hill, one of the last things you’d want to hear is the sound of your stomach rumbling in the midst of hunger. The most important thing to keep you going when you’re on the trail is simple: trail mixes.

What exactly is the definition of a trail mix? It is a mix of dried fruit as well as nuts and seeds that supply vital nutrients such as carbohydrates, healthy fats, and protein, providing the energy needed for a long-distance trip. 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 this trail mix was initially designed to appeal to outdoor enthusiasts, it also serves as a nutritious and convenient snack option for those who prefer not to consume sweet treats or healthy, quick snacks.

The benefits of nutrition are numerous.

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

Additionally, nuts are an excellent source of protein and provide vital amino acids needed for the recovery and growth of muscles.

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

As per Ramya Mahesh, cofounder and dietitian of Sathwaa Nutrition, Bengaluru, allergy sufferers should beware of trail mixes available on the market since nuts in the blend may cause allergic reactions.

“But do not worry you can customize the snack. You can remove certain ingredients (that create allergies) when you prepare your own mix,” she suggests.

Goswami suggests including dark chocolate in the mix due to its numerous health benefits. An investigation published in the Journal of Current Research in Food Sciences shows that chocolate made in the dark is high in minerals, vitamins, and antioxidants. Bioactive ingredients can help support the immune system and help protect against cardiovascular diseases, specific kinds of cancer, and other disorders of the brain, such as Parkinson’s and Alzheimer’s diseases.

Additionally, dark chocolate is also linked to improved mood and less stress.

Since trail mix is a rich sourcesource of protein, fats, and fiber, they also aid in maintaining a full stomach for long periods, which aids in weight loss.

Goswami mentions that commercially-produced trail mixes are often characterized by higher levels of sugar and sodium, which could hurt health overall. “These ingredients can make you eat more than you should which can also ultimately lead to weight gain,” Goswami says.

Since trail mix is very calorific dense, eating large portions could increase weight over time, according to experts. Therefore, a mindful diet, controlling portion sizes, and consulting with a dietitian are suggested.

It is believed that the Indian versions of trail mix contain ingredients such as roasted chana daal, rice flakes, and peanuts, which are excellent sources of carbohydrates and proteins that help you stay active.

Mahesh states, “A traditional recipe called Kai Hurihittu contains ingredients such as rice flour that is roasted jaggery, grated coconut and dried fruits. These ingredients also provide lasting energy and nutrients like the snack mix.”

Another Indian alternative to trail mix that Mahesh emphasizes is Hurida Kadale, composed of split chickpeas roasted. It is also possible to include makhana or the seeds of fox in their mixture for extra crunch.

Things to keep in mind

• Store your trail mix inside an airtight container.
• RememberingRemembering this: the combination is a good choice as a snack but is only a part food item.
• When purchasing trail mix from the market, read labels for added sugars, sodium, or other potential allergens.
• Be aware of your activity levels and consume the food according to your needs, as it is calorie-rich.

Here are some ingredients that are mix-and-matchable to make the perfect trail mix

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