Eat Smart  |  Posted 10.22.14

"On the Go" Snack Mix

"On the Go" Snack Mix

Snack mixes are handy to have preassembled for a quick snack. Keep the mix in a tightly sealed container in the car or by the couch.

You can adapt the ingredients depending on your symptoms. If you're experiencing contraption, include dried fruits and cereals with at least 5 grams of fiber, such as Mini Wheats, Crunchy Raisin Bran, or Wheat Chex. A sprinkling of nuts adds protein. And, or course, a little chocolate rarely hurts!

9 servings

Prep Time: 15 minutes
Total Time: 15 minutes

Nuts provide protein and are relatively low in saturated fat.


  • 1 cup pretzels
  • 1 cup peanut butter Ritz bits, Wheat Thins, or other small crackers
  • 1 cup whole grain cereal, such as Cheerios or Quaker Oatmeal Squares
  • 1/2 cup almonds (dry roasted)
  • 1/2 cup raisins
  • 1/2 cup plain or peanut M&Ms, optional


  1. In a container with an airtight lid, combine the pretzels, crackers, cereal, almonds, raisins, and M&Ms.

Nutritional Information Per Serving (about 1/2 cup): Calories 145, Total Fat 7 g, Total Carbohydrate 19 g, Dietary Fiber 2 g, Sugars 7 g, Protein 4 g, Sodium 170 mg