Get More Whole Grains with Simple Snacks

oat snack on table

Whether you’re taking a long hike or spending the day running errands, bringing along some healthy snacks will keep your energy level up and help you avoid unhealthy choices later. Whole grains make great snacks because they digest more slowly than sugary foods and refined grains. And for the first time, strong research shows whole grain foods lower risk for colorectal cancer.

Each type of whole grain contains a variety of phytochemicals, many being studied for their cancer protective effects. They’re also rich in fiber, another nutrient linked to lower cancer risk.

Try these quick and easy trail mixes to get started eating more whole grains. Featuring delicious healthy grains like rolled oats, cereal, bran and yes, even popcorn!

Popcorn Trail Mix
2 cups air-popped popcorn
1 1/2 cups unsweetened whole-grain oat dry cereal
1/4 cup golden raisins
3 Tbsp. dried blueberries
3 Tbsp. dried cranberries
3 Tbsp. dry-roasted almonds, coarsely chopped
3 Tbsp. chopped dried pineapple
2 Tbsp. roasted pumpkin seeds
2 Tbsp. dry-roasted sunflower seeds
In a large bowl, combine all the ingredients. Store in an airtight container for up to 3 days.

Makes 10 servings.
Per serving: 91 calories, 3 g total fat (less than 1 g saturated fat), 15 g carbohydrate, 2 g protein, 2 g dietary fiber, 37 mg sodium.


N-R-G Trail Mix Snack
1/2 cup unsalted peanuts
1/2 cup unsalted almonds
1/2 cup dried apple pieces
1/2 cup raisins
1/2 cup oat circles
1/2 cup bran cereal flakes
Put all the ingredients into a big bowl. Stir well with wooden spoon. Divide into six equal amounts in small resealable plastic bags.

Makes 6 servings
Per serving: 210 calories, 12 g total fat (1.5 g saturated fat), 24 g carbohydrate, 7 g protein, 4 g dietary fiber, 50 mg sodium.

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