Tuesday Tip from our Dietitian – HOME-MADE TRAIL MIX
Finding yourself experiencing those afternoon slumps and in need of something healthy to get yourself through to dinner? Trail mixes are an easy, nutrient-dense solution. Making your own trail mix means you can change it up to add variety to your food and include only bits and pieces that you enjoy. Here are a couple of ideas that you can mix and match to make your home-made trail mix fun and exciting.
Loaded with healthy fats, protein, fibre, vitamins and minerals. Choose raw or roasted, unsalted and unsweetened nuts to keep sugar and sodium under control. Try almonds, pistachios, cashews, peanuts, and walnuts.
Provide many of the same nutritional benefits as nuts. Try pumpkin, sunflower, sesame, flax seeds.
In moderation, dried fruit can be a great source of fibre, antioxidants, calcium, and vitamins A, C, and K. Be mindful of the serving size and use just enough to add some sweetness and flavour to your mix. Try dried apples, cherries, cranberries, goji berries, blueberries, strawberries, apricots, raisins, banana chips, figs, pineapple chunks, mango, and dates.
Add some carbohydrates to your mix for fibre, which boosts overall energy and helps to keep you full. Choose whole grains whenever possible and avoid highly processed cereals that add unnecessary sugar and sodium. Try whole-grain cereals, toasted oats, puffed rice cereal, and air-popped popcorn.