DIY High Performance Snack Mix Infographic

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DIY High-Performance Snack Mix

Nuts (1 cup)

  • Walnuts
  • Cashews
  • Pecans
  • Almonds
  • Pistachios
  • Peanuts
  • Hazelnuts
  • Macadamia nuts
  • Brazil nuts

Seeds (1 cup)

  • Pumpkin seeds
  • Pepitas
  • Sunflower seeds
  • Sesame seeds
  • Chia seeds
  • Flax seeds

Dried Fruit* (1 cup)

  • Raisins
  • Dried cranberries
  • Fig bits
  • Date bits
  • Goji berries
  • Banana chips
  • Dried ginger
  • Dried apricots
  • Dried apples
  • Coconut flakes
  • Dried mango
  • Dried cherries

* no added sugar preferred

Grains (1 cup)

  • Whole-grain breakfast cereal squares, flakes, etc.—oats, rice, wheat, or corn
  • Granola
  • Mini pretzels
  • Popcorn
  • Rice crackers
  • Sesame sticks

Optional Ingredients (1/2 cup)

  • Bits of jerky
  • Dried edamame
  • Roasted chickpeas
  • Wasabi peas
  • Dark chocolate chips/chunks
  • Cacao nibs
  • Chocolte-covered raisins or nuts

Instructions

  • Measure ingredients and mix in a large bowl
  • Store in a plastic storage bag or tightly sealed container
  • Will store for up to one month if kept airtight
  • Makes 16–20 quarter-cup servings

Mix-and-Match “Recipe” Ideas

Classic: Almonds, peanuts, sunflower seeds, raisins, mini pretzels, dark chocolate chips

Hawaiian: Peanuts, macadamia nuts, pepitos, banana chips/coconut flakes, dired ginger pieces, wasabi peas

Asian: Almonds, pumpkin seeds, rice squares, sesame sticks, dried ginger pieces, wasabi peas

Sweet and Salty: Almonds, cashews, sunflower seeds, dried cranberries, mini pretzels, chocolate chips

Savory: Cashews, almonds, sunflower seeds, dried figs, popcorn, roasted chickpeas

Heart-loving: Almonds, walnuts, pumpkin seeds, dried cherries, granola, cacao nibs

Logo: HPRC Human Performance Resource Center

Logo: USU Uniformed Service University / CHAMP Consortium for Health and Military Performance