Celebrating National Trail Mix Day

It’s National Trail Mix Day! The name that most of us have come to know and love is trail mix, but it may also be known as gorp, scroggin, and schmogle. The word “gorp” is a term often used by hikers for trail mix and is typically said to be an acronym for “good old raisins and peanuts” or its common ingredients “granola, oats, raisins, and peanuts.” According to the Oxford English Dictionary, the verb gorp means “to eat greedily.” Whatever you call it, it’s the perfect snack for those on-the-go because no refrigeration is needed making it popular by hikers, campers, athletes, children, and students.

Trail mix can be full protein and nutrients, but it can also be high in calories and fat if you don’t choose your ingredients smartly. It will often contain dried fruits and nuts, which are concentrated sources of carbohydrates – perfect for when you are on a strenuous hike. And, dried apricots, prunes and raisins have the added benefit of potassium. Add your favorite nuts and seeds and you get a nice dose of vitamin E and magnesium. Beware of the trail mixes loaded with added bits of candy or sugar-sweetened dry fruit which offer empty calories that don’t balance with nutritional benefits.

While trail mix is a great on-the-go snack, you have to be aware of how much you are eating. A typical serving of a leading brand is 3 tablespoons which provides approximately 160 calories, 10 grams of fat, 40 mg sodium, 12 grams of carbohydrates, and 9 grams of sugar. It is very easy to mindlessly reach your hand into the bag and eat more than the 3 tablespoon serving. Instead, portion out several small snack size baggies and store them in your pantry in a basket. This way, when you want a snack, you just pick up one portioned snack bag.

Ever tried to make your own trail mix?

As with many foods, making your own instead of purchasing a pre-made bag of trail mix allows you to have more control over the nutrition content of your snack.

First, choose your base. The base of any good trail mix recipe is nuts; try almonds, pistachios, and brazil nuts. If you want to add a little sweetness to your mix, add dried fruit, coconut shavings, or dark chocolate bits rather than the traditional M&Ms. For a salty addition, add pretzels or lightly salted nuts and seeds.

Your turn to take action: How do you make your homemade trail mix? Let me know in the comments below.