Make Your Own Trail Mix

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    Make a Tasty Snack

    Are you hungry after school? Make trail mix. It is yummy, good for you, and fun to make.

    You need cereal, dried fruit, and nuts. You can also add all kinds of tasty extras.

    First, wash your hands. Then, find a big bowl, a 1-cup measuring cup, a 1/2-cup measuring cup, and some resealable bags. Now, you're ready to start making trail mix!

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    Pick a Low-Sugar Cereal

    Find your favorite low-sugar cereal. Look on the side of the box at the nutrition label. Find the word sugar. Pick a cereal with 8 grams or less sugar.

    To keep your trail mix from getting crumbly, pick a cereal that is square, O-shaped, or clusters. 

    Dump 1 cup of cereal into your big bowl.

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    Choose a Dried Fruit

    Pick a dried fruit. Lots of people like raisins. You can also try dried cranberries or apricots. Look at the ingredients list. If it says sugar or syrup, then don’t use it. You don’t need added sugar. Dried fruit is naturally sweet. It has vitamins and fiber, which are good for you.

    Measure 1 cup of dried fruit. Pour it in the bowl.

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    Add Some Nuts

    Do you like peanuts? How about almonds, cashews, or walnuts? Any type of plain nut works great. Nuts add fiber, vitamins, and minerals, and are good for your heart.

    Measure 1 cup of nuts, and add it to your bowl. Mix it up. Now you have a simple trail mix. You can eat it like this or keep adding more ingredients. The perfect size snack is 1/2 cup of trail mix. 

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    Seeds You Can Eat

    Seeds can add tasty crunch to your trail mix. Sunflower seeds are full of vitamins and minerals that protect your heart. Make sure they are out of the shell. Another great choice is pumpkin seeds -- you can eat the shells of these.

    Pour 1 cup of seeds in your bowl.

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    Put in Some Pretzels

    Do you like pretzels? Mini pretzel twists or pretzel sticks add great crunch to trail mix. Choose whole wheat or whole-grain pretzels.

    Whole-grain pretzels are high in fiber. Fiber is good for your body. Plus, it makes you feel full longer so you won't be hungry until dinner.

    Measure 1 cup of pretzels, and put them in your bowl.

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    Mix in Mini Chocolate Chips

    Bet you want something chocolate in your trail mix! Try mini chocolate chips instead of full-size chips. Because they are tinier, mini chips will spread out all through your trail mix. You'll get some in every bite.

    Dark chocolate is better for you than other chocolate. Add 1 cup -- or a little bit less -- to your mix.

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    Pop Some Popcorn

    Do you have a pack of microwave popcorn? It’s best if it is plain with nothing added or lightly buttered and lightly salted. Popcorn has fiber, which is good for you.

    Make the popcorn in the microwave, according to the directions on the bag. Be careful opening the bag. It will be hot!

    Pour 1 cup of popcorn into your bowl.

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    Bag Your Snacks

    You're almost ready to snack. Use your hands to mix all the ingredients. Scoop out 1/2 cup of trail mix, and put it in a snack-size resealable baggie. That's the right amount for one serving.

    Keep scooping 1/2 cup of trail mix into the other baggies until the bowl is empty. Store your trail mix bags in the pantry. Take out one bag when you want a snack. When your supply gets low, make some more!

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    Why Make Trail Mix

    The trail mix you make isn't the same as the trail mix you buy at the store. Sometimes, the store trail mix has added unhealthy things like sugar and unhealthy fats.

    Plus, when you make your own trail mix, you can make sure you like every food you put in the trail mix!