Reviewed by dietitian Mandy Enright, MS, RDN, RYT
Key Points
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Southern Grove Cranberry Mix On the Go Trail Mix is our best high protein snack from Aldi.
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This snack has the right balance of carbohydrates, protein and healthy fats for long-lasting energy.
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Look for snacks that are high in protein, fiber, vitamins and minerals.
The clock strikes 3 pm and you’re running on fumes—the mid-afternoon drop has begun. It’s time to have a snack! Sure, it’s tempting to pour another cup of coffee or head to the vending machine for a candy bar. But their energy boost is short-lived at best. There are plenty of convenient, healthy snacks out there that can deliver the energy you need to stay sharp, productive, and focused—and last.
And the good news is, you don’t have to spend a bundle on fancy designer energy bars or drinks. When you’re looking for a snack that can support your health goals on a budget, Aldi has plenty of options. So, we scoured the aisles of Aldi to find the best snack for more energy. The winner: Southern Grove Cranberry Nut On the Go Trail Mix. Read on to find out why we’re big fans.
How This Trail Mix Can Boost Energy
There’s a reason hikers flock to the trail mix for fuel. It is convenient to carry and has the right balance of carbohydrates, proteins and healthy fats to deliver energy for hours. Southern Grove Cranberry Nut On the Go Trail Mix covers all the bases. It’s made from a nutrient-packed combo of roasted peanuts, almonds and cranberries. Each convenient package of 230 calories for one serving contains 14 grams of balanced carbohydrates, 9 grams of protein and 17 grams of fat (of which only 3 grams are saturated). If that wasn’t enough, it also boasts 4 grams of fiber which slows down digestion.
While nuts and dried fruit are healthy snacks on their own, combining them in a mix like this is the key to sustained energy. Nuts not only satisfy your craving for a crunchy and satisfying snack, but they also deliver a host of health benefits thanks to heart-friendly plant protein and healthy fats. These two nutrients slow digestion and stabilize blood sugar for long-lasting energy. They are also incredibly satisfying. One study found that people who snacked on 1½ ounces of mixed tree nuts per day reported greater satiety than people who ate an equal weight of pretzels.
The dried cranberries are also a great addition to this mixture, which deliver a lot of carbohydrates, the favorite source of energy of our body and brain. Of the 14 grams of carbohydrates in this snack, 9 grams are sugar. The result? You get a quick burst of energy, followed by a longer fuel supply. However, carbohydrate-rich cranberries don’t just keep you healthy. They also provide fiber to keep blood sugar levels on an even level to prevent energy crashes after meals. These tasty berries may even have long-term brain benefits. For example, one study found that people who consumed freeze-dried cranberry powder daily for 12 weeks experienced improved blood flow in the brain and were able to better recall visual information.
What to Look for in an Energy Boosting Snack
While snacks are sometimes villainized, they actually provide about 20% of the average American adult’s daily calories. Snacking is so popular, in fact, that 90% of us nosh at least once a day. Done right, that can provide a great opportunity to fill in the nutrient gaps in your diet (fiber, anyone?). Plus, snacks can deliver the nutrients you need to power you through that afternoon slump or give you the fuel you need to hit the gym at the end of the day.
Choosing a nutrient-dense snack doesn’t just boost your energy levels in the short term. It can also have a positive impact on your long-term health, especially your heart health and blood sugar. For example, one study found that people who tended to eat less nutritious snacks had higher triglycerides and fasting insulin levels and were more likely to be insulin resistant in general. They also reported increased levels of hunger. Meal time may also be important, as the same study found that those who snacked earlier in the day versus late at night tended to choose healthier snacks.
Therefore, we know that it is beneficial to choose snacks that provide a balance of carbohydrates, proteins and healthy fats along with fiber to give you good fuel until your next meal. If you want to take it a step further, try incorporating snacks that also contain vitamins and minerals that help energy metabolism (also known as energy production) on a cellular level. Specifically, some evidence suggests that reaching for foods containing B vitamins, iron, magnesium and zinc can increase energy levels and reduce fatigue. And a snack containing nuts is a tasty way to get them in one convenient shot!
Take our expert
Does the afternoon drop get you yawning? While caffeine can be a tempting fix for power through the rest of your day, a well-balanced snack will keep you energized longer—and provide you with essential nutrients. One snack that is sure to hit the button again is Southern Grove Cranberry Nut On the Go Trail Mix at Aldi. This energy-boosting snack is packed with a hearty combination of carbohydrates, protein and healthy fats, and contains fiber that slows digestion to keep energy levels steady.
We also love this snack because it’s conveniently packaged in single-serving packets, so you get just the right amount of fuel. Don’t have an Aldi nearby? No problem. Whip up your healthy, homemade trail mix. Like our Aldi favourite, it’s packed with energizing peanuts, almonds and dried cranberries. And it only takes five minutes to throw together. Pack it in individual snack-sized bags for a portion-controlled, on-the-go snack. Either way, you’ll get the fuel you need to power through the day!
Read the original article on EatingWell