Take-along Trail Mix

Serving Size: 1/2 cup | Serves: 16


  • 2 cups unsweetened cereal (e.g., Cheerios®, Wheat Chex®, Fiber One®,,Cracklin’ Oat Bran®, or All Bran®)
  • 2 cups sweetened cereal (e.g., Honey Nut Cheerios®, Frosted Mini-Wheats®, or Life®)
  • 2 cups small pretzel twists
  • 1 cup dried fruit (raisins, dried cranberries, dried apricots, or dried pineapple) (chopped into small pieces)
  • 1 cup peanuts


  1. Wash hands.
  2. Mix all ingredients in a large bowl.
  3. Store in an airtight container in cupboard for about 1 week or in freezer for several weeks.


  • Dried fruits and nuts are a choking hazard for young children. Make trail mix without dried fruit or nuts for children under the age of three to reduce the risk of choking.
  • Measure 1/2-cup amounts into snack-size plastic bags so they are ready to grab and go.

Nutrition information per serving:
200 calories, 5g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 220mg sodium, 34g total carbohydrate, 2g fiber, 9g total sugar, 4g added sugar, 5g protein.

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu

Let’s Talk Nuts

October 22nd is National Nut Day, so let’s talk nuts. Nuts are an excellent source of protein, minerals, and heart-healthy fats. So healthy that the FDA approved this health claim: “Eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”

Assorted nuts

The heart-healthy fats that make up as much as 80% of the nut are unsaturated fats, which include omega-3 fatty acids. These fats work to protect your heart by lowering LDL (bad) cholesterol levels and increasing HDL (good) cholesterol levels.

Each type of nut has its own unique profile of nutrients. For example, one Brazil nut can meet 100% of your daily need for selenium, which can keep your mind and heart healthy. Eat a wide variety of nuts for the most benefit. Specific nutrition information about each variety can be found in the USDA article, Go Nuts! (www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/go-nuts).

One serving of nuts is 1.5 ounces of whole nuts (a small handful) or 2 tablespoons of nut butter. Try these tips to add more nuts to your diet:

  • Choose nuts instead of your typical less-healthy crunchy snack.
  • Add nuts to yogurt, salads, or hot cereals for the perfect crunch.
  • Mix nuts into your favorite smoothie for a richer, creamier texture.
  • Put nut butter on your morning toast instead of butter or margarine.
  • Slivered almonds are a tasty addition to sautéed green beans.


Mayo Clinic (www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635)
Harvard Health (www.hsph.harvard.edu/nutritionsource/nuts-for-the-heart)