A PB&J has 15 grams of protein per serving, 13 grams of plant-based unsaturated fat and 5 grams of fiber. That keeps you full and helps build muscle. Plus 12.5 grams of sugar provides the quick release of energy that athletes need.

The base of trail mix - nuts and fruit - are two foods that can help you lose weight. Nuts are packed with healthy fats, protein and fiber, three nutrients that help keep you full. Fruit delivers fiber and other key vitamins and minerals.

Although the ingredients can vary, most varieties include granola, nuts, seeds, and dried fruit. Some types also contain popcorn, cereal, candy, or chocolate chips, along with spices and seasonings like sea salt, garlic powder, thyme, cinnamon, and paprika.

The history of trail mix goes back to 1910 when Horace Kephart mentioned trail mix in his popular camping guide. He recommended mixing nuts, seeds and dried fruit together. However, some believe trail mix was not created until 1968.

"You're going to get healthy carbs from the grains. You're going to get healthy fat and protein from the peanut butter, and you're going to get some fruit from the jelly so you have a little bit of a balanced meal," McDonald said.

Peanut Butter And Jelly Sandwich (1 sandwich) contains 42.2g total carbs, 39.3g net carbs, 14.2g fat, 10.3g protein, and 327 calories.

Typically, trail mixes are high in protein which helps with muscle growth and development. Protein-rich snacks help curb cravings for refined carbohydrates or junk food. Trail mixes are also high in fibre and healthy fats so you'll feel full and sustained all day.

Why is it called trail mix? Before the name evolved to trail mix, it was known as GORP (good old raisins and peanuts). It was developed as a food to be taken along on hikes or trails because it's easy to carry, nutritious, helpful for energy, lightweight, and easy to store.

a mixture of dried fruit and nuts, eaten as a snack (= a small amount of food that is eaten between meals)

Why is it called trail mix? Before the name evolved to trail mix, it was known as GORP (good old raisins and peanuts). It was developed as a food to be taken along on hikes or trails because it's easy to carry, nutritious, helpful for energy, lightweight, and easy to store.

Improved heart health One of the main fats in peanut butter is oleic acid. When substituted for other fats in your diet, oleic acid helps maintain good cholesterol, blood sugar, and blood pressure. Managing these levels in your body can lower the risk of heart disease. Peanut butter also contains omega-6 fatty acid.

While peanut butter and jelly sandwiches can provide some nutrients, relying solely on them for lunch every day might lead to potential nutritional deficiencies or excesses.

One of the main fats in peanut butter is oleic acid. When substituted for other fats in your diet, oleic acid helps maintain good cholesterol, blood sugar, and blood pressure. Managing these levels in your body can lower the risk of heart disease. Peanut butter also contains omega-6 fatty acid.

Nuts and seeds are good sources of protein, healthy fats, fibres, vitamins and minerals. Nuts and seeds regulate body weight as their fats are not fully absorbed and they regulate food intake. Nuts and seeds contain unsaturated fats and other nutrients that provide protective effects against heart disease and diabetes.

Often our diet fails to incorporate essential nutrients that are important for bodily functions. Adding a spoonful of nuts and seeds mix to your diet can provide you with protein, fibre, essential vitamins, minerals, and antioxidants that are missing from your diet.

Nuts and seeds are the protein of choice for trail mix. Almonds, pecans, walnuts, macademia, cashews and peanuts are just a few. Pumpkin seeds, and sunflower are nutritional powerhouse that are easy to add in.