Is trail mix a healthy snack?

Is trail mix a healthy snack?


By Dr. Amy Lohman and Sharon Knight, registered dietitian, Danbury Hospital’s bariatric and metabolic weight loss program  

Not all trail mix combinations are good for you or healthy. Many trail mixes from the grocery store often hide many added sugars. 

Keep in mind that even if a trail mix can be labeled as “healthy” the main ingredients of a healthy trail mix can often be high in calories.  So if you are working on a weight reduction or on a specific calorie restricted nutrition plain, watch out! Trail mixes can easily add extra calories to your day. 

Luckily, making a healthy trail mix at home is easy and takes only a few minutes to prepare.  This kind of trail mix is packed with fiber and healthy fats. It is made of nuts, seeds, low sugar fruit, and sugar free or dark chocolate. 

It can make for a perfect healthy snack at any time of day! 

What’s makes a healthy homemade trail mix?

A healthy mix includes a mixture of nuts, seeds, low-sugar fruits, and sugar-free or dark chocolate to make snacking any time of day delectable and healthy. These ingredients make it:

  • High in fiber
  • High in healthy fats, omega 3 and omega 6, which are two healthy fatty acids good for heart and brain health
  • Low in sugar


Ingredients List

  • Nuts: Macadamia nuts, Brazil nuts, pecans, almonds, and unsweetened coconut flakes
  • Seeds: Pumpkin or sunflower seeds
  • Low-sugar dried fruits (optional):  If you wish to add fruit, opt for freeze-dried strawberries, blueberries, or raspberries. Craisins and raisins are high in sugar.
  • Chocolate (optional): Small sugar-free chocolate or dark chocolate/at least 80 percent cacao, or small chocolate bar, chopped. 


Combine all ingredients and enjoy! 

  • ½ cup Almonds
  • ¾ cup Raw pecans
  • ¼ cup Brazil nuts
  • ¼ cup Coconut flakes
  • ¾ cup Raw macadamia nuts 
  • ¾ cup Cashews
  • ¼ cup Freeze-dried fruit OR ¼ cup sugar-free/dark chocolate chips (80% cacao)

If you have additional questions about bariatric or metabolic weight loss services, contact the office at (203) 852-2111 (TTY/accessibility (800) 421-1220).