Today is National Trail Mix Day! Just the thought of munching on trail mix makes me nostalgic for all the time spent on the trails in so many beautiful, memorable places with great friends and family.

But trail mix isn’t just for keeping your energy up during a big hiking. It also works great as recovery food after a good workout or competition, or to munch on during your favorite TV show.

It’s really simple to create your own trail mix combination, but here are a few things to consider when choosing your “components” for the mix.

Salty factor: Salt is important when you’re sweating. The hotter or more humid the day, the more you’re going to sweat and the more water you lose. While replacing fluids is crucial, you also need to eat a little salt via your food or fluid while out on the trail.

Caloric factor: The typical components of trail mix include a variety of nuts, seeds, and dried fruit, which are calorically dense; just what you want while hiking.

Sweet factor: Taste preferences change while exercising. Foods you many not normally eat, taste great on the mountain, and vice versa. And more importantly, adding dried fruit to your mix adds quick carbohydrates, which fuel your muscles and brain.

This week-end, explore a new trail with some loved ones, and don’t forget your trail mix!

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods