Recipes: Pack Low-Salt Snacks for Your Trip

Keep sodium in check with these healthy options

Pre-packaged snack foods are notoriously high in salt: the average snack-size bag of pretzels contains 250mg of sodium.

BIDMC dietitian Elisabeth Moore, RD, LDN, suggests travelers bring along their own low-salt snacks, and offers these easy-to-make trail mix options.

Munchie Mix

Serves 6


1 cup plain wheat squares, spoon size
1 cup plain round wheat cereal
1/4 cup cashews (no salt added)
1/4 cup almonds (no salt added)
1/2 cup dried apricots, chopped
1/4 cup dark chocolate chips


Combine all ingredients and snack away!

Nutrition Facts: Total calories per serving: 178; total fat: 8.8g; saturated fat: 2.8g; trans fat: 0g; polyunsaturated fat: 1.3g; monounsaturated fat: 3.6 g; total cholesterol: 0mg; potassium: 230.2mg; sodium: 38.3mg; total carbohydrates: 24.2g; total fiber: 3g; sugar: 9.7g; protein: 3.8g

New England Soy Trail Mix

Serves 4


1/4 cup roasted soy nuts, unsalted
1/4 cup walnuts
1/4 cup dried cranberries
1/4 cup dried blueberries (or raisins)
2 Tbsp dark chocolate chips


Mix all ingredients together and separate into four servings.

Nutrition Facts: Total calories per serving: 190; Total fat: 9g; Saturated fat: 2g; Total cholesterol: 0mg; Sodium: 2mg; Potassium: 271mg; Total carbohydrate: 24g; Total fiber: 3g; Sugar: 15g; Protein: 5g

Sweet & Savory Snack Mix

Serves 8


1/2 cup sliced unsalted almonds
1/2 cup unsalted peanuts
1/2 cup dried blueberries
1/2 cup dried cherries
1/4 cup dark chocolate chips
20 small unsalted pretzel twists


Combine all ingredients in a dish. Serve as a snack, appetizer or a sweet treat after a meal.

Nutrition Facts: Total calories per serving: 145; total fat: 8g; saturated fat: 0.5g; total cholesterol: 0mg; sodium: 25mg; total carbohydrates: 14g; total fiber: 3g; sugar: 9g; protein: 4g

Elisabeth (Liz) Moore, RD, LDN, is our resident guru in heart-healthy nutrition. She is a registered dietitian for BIDMC's CardioVascular Institute (CVI) and sees patients in BIDMC's outpatient nutrition clinic and the CVI's Cardiovascular Health and Lipid Center. Moore received her BS degree in human nutrition from the University of Massachusetts-Amherst.

Above content provided by the CardioVascular Institute at Beth Israel Deaconess Medical Center. For advice about your medical care, consult your doctor.

Winter 2018