Sports Mix

Sports Mix


Makes 4 servings
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Combine all ingredients and mix. Divide among 4 small zip-top bags.

Nutritional Facts per Serving

(Calculations are approximations. The nutritional content may vary depending upon degree of cooking and cooking method.)

  • Calories: 180
  • Total Fat: 5 g
  • Carbohydrate: 30 g
  • Protein: 3 g
  • % of Calories from Fat: 25 %
  • % of Calories from Carbohydrate: 67 %
  • % of Calories from Protein: 8 %
  • Fiber: 4 g
  • Calcium: 35 mg
  • Sodium: 25 mg


• ¼ cup raisins

• ¼ cup dried cranberries

• ¼ cup dried tart cherries

• ¼ cup chopped dried apricots

• ¾ cup whole grain crunchy cereal

• ¼ cup roughly chopped toasted almonds






  • Sports Mix provides one serving of fruit per person. Experiment with the dried fruit as much as you like. Try yogurt-covered raisins, apple chips, banana chips, dates, figs, dried fruit blend, dried peaches, dried pears, or prunes for some variety.
  • This is a great snack, especially for young athletes. Participation in after-school activities prevents obesity during adolescence and later in life. Keep this snack handy to munch in between school and athletic events during the week. During all day events, Sports Mix will sustain activity because of its high carbohydrate and calorie levels.
  • Carbohydrates are important for anyone, but active people particularly need the nutrient. Carbohydrates supply about 60-65% of total energy needs; they are the primary fuel for muscle and brain cells. Carbohydrates improve endurance and efficiency of muscles during activity. This means that with enough carbohydrates, athletes perform longer and better than those without enough carbohydrate in their diet.
  • Almonds are in the recipe, first, to add extra crunch to the mix. But also, almonds contribute monounsaturated fats or MUFA. Research has shown that people who eat more MUFA and less saturated fat like butter or animal fat have lower blood cholesterol levels and less risk for heart disease.

  • Parents will not need to do much for this recipe except purchase the stuff at the store! All of the items are available ready-to-eat!
  • This may not be an appropriate snack for infants or toddlers. The nuts could cause allergic reactions and the small pieces of food may be difficult to chew or swallow creating a choking hazard.

Recipe courtesy of 5 A Day For Better Health, National Cancer Institute