Whether you’re at a party, in the gym, or on the road, trail mix is great snacking option. Its nutrient-dense ingredients offer sustained energy and appetite control while keeping blood sugar levels in check. But not all trail mixes are created equal, and you must keep a watchful eye on the harmful ingredients that lurk in many pre-packaged mixes in the form of excess salt, added sugars, and empty calories.

When assembled correctly, trail mix can offer a plethora of beneficial nutrients, including heart-healthy fats, muscle-building protein, cholesterol-lowering fiber, and disease-fighting antioxidants. Instead of taking a risk on store-bought trail mix, buy the individual ingredients and assemble it yourself using the following information. Just be sure to portion out large batches into smaller, sealable plastic snack bags—contrary to popular belief, you can have too much of a good thing.