Make Your Own Walking Snacks

Whenever I am walking I do not like to eat a lot of food.  If I stop at the summit of a hill I will only rest long enough to take some photos, have a drink of water and maybe grab something quick and easy to eat.  A protracted rest for ‘lunch’ allows my body and legs to cool down too much and its harder to get going again after the break. 

Ideally I would rather have something nutritional to ‘graze’ on as I walk and the ideal for this is nuts and dried fruit.  Keeping your blood sugar levels at a constant level whilst walking will give you more energy and make your performance more efficient. The dried fruits play a key role in keeping you rejuvenated all day.

There are numerous commercially available products but by making your own mix you can control how tasty and healthy mixture is.   The ingredients are entirely up to you and your own tastes, but this will give you an idea what could and should be included.

Nuts contain fibre that holds back hunger, and fats to keep the body healthy. To reduce sugar and salt intake you should use unsalted roasted nuts. Omega 3 fats are good for your health and they are available from Walnuts. Whilst important energy giving Vitamin E and Iron are available in almonds.


Dried fruits add taste, flavour and are an important source of vitamins. Dried apricots are rich in iron and add sweetness and texture to the snack. Fruits that contain antioxidants and calcium include cherries, strawberries and raisins.


Seeds such as full grain cereals like rice, quinoa, millet and oats can be included.  However, choose seeds that have less than 8 grams of sugar and more than 5 grams of fibre per 100 grams. Do not include the flakes because they will make the mixture messy. Pumpkin and sesame seeds provide minerals and vitamins vital for energy production. A handful of seeds will be enough for the mix.


There is no definitive quantity for each ingredient, use as much, or little, of each as you wish and adjust to suit your own personal taste.  Make sure that all the ingredients are thoroughly mixed by hand to ensure even distribution.  Then portion off into snack sized resealable bags.

A handful of the mix is enough to satisfy your craving for food and provide you with adequate energy to continue walking. Nuts prevent you from getting regular cravings for food and they are the ultimate solution to keep your tummy full.

One thought on “Make Your Own Walking Snacks

  1. Hello! I found your blog via Outdoor Bloggers on FB. I found this blog a great idea, I love it! Help and push not just young people to trek is something amazing. I live in the northeast of Italy, in a land full of woods and hills so the people here is use to work and walk until the 90s! But your idea is great! Anyway I need to have with me in my walks always a sandwich….seeds are not enough for me!


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