DIY Healthy Trail Mix

Regular physical activity can help you manage a healthy weight, improve bone and muscle strength, lower your risk for cardiovascular disease and obesity, and even reduce your risk for cancers like colon cancer, breast cancer, and endometrial cancer. In other words, exercise is good for you!

Hiking is a great way for families to stay active and healthy together. Simple day hikes don’t require specialized equipment, they can be done by people of all ages and fitness levels, and you get to enjoy the beauty of nature!

Pack snacks for your hike to keep your energy up and your feet moving, but don’t counter the health benefits of hiking with potato chips, candy bars, and soda pop. You need to consume calories while hiking, but steer clear of empty calories from junk foods.

You can pack a lot of flavor into trail mix without overdoing it on the salt, refined sugars, and empty calories. Plus, making trail mix in the kitchen is fun for the whole family! Here are a few healthy trail mix recipes for you to try on your next hike!


  • 1 cup of unsalted peanuts
  • 1 cup of raisins
  • 1 cup of pretzels


  • 1 cup of unsalted almonds
  • 1 cup of dried unsweetened cranberries
  • 1/2 cup of dried coconut
  • 1/2 cup of dark chocolate chips


  • 1 cup of walnuts
  • 1/2 cup of sunflower seeds
  • 1/2 cup of dried unsweetened cherries
  • 1 cup of granola


  • 1 cup of unsalted cashews
  • 1/2 cup of goji berries
  • 1/2 cup of dried blueberries
  • 1 cup of sesame sticks


  • 1 cup of pecans
  • 1 cup of dried unsweetened cranberries
  • 1/2 cup of bacon bites
  • 1/2 cup of wasabi peas

It’s fun to mix and match different ingredients. Try blending a variety of textures and flavors in your trail mix. Use the mixtures above as a starting point, and add in your favorite ingredients! You can usually end up with a healthy trail mix if you use raw foods and minimally processed foods.

Add seasonings like cinnamon, nutmeg, or even cayenne or paprika for a little kick. Throw in some chia seeds for added nutrients.

You can add a little sweetness and still end up with a healthy trail mix as long as you don’t over do it. Dark chocolate or cacao nibs can satisfy a sweet tooth without adding too much sugar. Remember that chocolate pieces will melt in warm temperatures. This is why M&Ms – albeit not healthy – are a staple in trail mix!

A healthy diet and active lifestyle are both important to good health, but that’s not all there is to maintaining wellness. Schedule a wellness visit with your primary care physician today!