Kids' Recipe: Trail Mix

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Girl holding a container of trail mixTrail mix is easy and fun to make. It's sweet and crunchy -- yummy! And trail mix is a healthy snack. Healthy means it is good for your body.

Ask a grown-up for help to make this healthy, fun snack.

What You Need

  • 2 cups low-sugar, whole-grain cereal
  • 1 cup raisins
  • 1 cup dried fruit, like cranberries, apricots, apples, or papaya
  • 1 cup nuts, like walnuts, almonds, or pistachios
  • 1 cup sunflower seeds or pumpkin seeds (pepitas)
  • 1 cup dark chocolate chips
  • Big bowl
  • Small zip-top bags

How to Make Trail Mix

1) Wash your hands.

2) Put all of the food in the bowl.

3) Mix it up with your hands.

4) Put 2 handfuls of your trail mix in a zip-top bag.

5) Keep putting trail mix in bags until the bowl is empty.

Put your bags of trail mix where you keep snacks. When it's time for a snack, open a bag and eat!

Why Trail Mix Is Healthy for You

  • Whole grains in the cereal give you energy to run and play.
  • Fruits have vitamins that help your eyes and skin.
  • Nuts have protein that helps make your muscles strong.
  • Sunflower seeds and pumpkin seeds give you fiber that helps you poop.
  • Dark chocolate may be good for your heart.

For Parents

Trail mix is a fun snack that offers satisfying crunch and sweetness with more nutrients than snacks like cookies or chips. You may even be able to introduce your child to a new food by mixing it in with others that she likes. This recipe is best for kids ages 4 and older, because some ingredients may be a choking hazard for younger children.

Although you could store your trail mix in a large air-tight container, making snack bags is fun and they are more convenient for kids (or parents on the go) to grab. Pre-packaged snack bags also make it harder for kids to eat too much. Remember to let your child's handfuls determine the portion size. You should be able to make at least 2 dozen snack bags from this recipe.

Little kids can pour ingredients you have measured from cups or bowls into the big bowl. Older kids can measure the ingredients by themselves.

Cereals that are O-shaped or squares or clusters will stand up to handling better than flakes, which can easily turn into crumbs. For better nutrition, look for a cereal whose label says less than 8 grams of sugar and at least 5 grams of fiber per serving. While you're checking labels, avoid dried fruits with a sugar coating, which adds empty calories and will cause an energy spike and crash.

WebMD Medical Reference

Reviewed by Kathleen Zelman on October 24, 2014

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