Nuts and Butters
Nuts and nut butters offer a wide range of nutritional benefits for mind and body, with nuts such as almonds, walnuts, cashews and pistachios being high in protein and, importantly, easy to grab with one hand.
Almonds are worth highlighting as a great source of protein and fiber. They're also loaded with antioxidants, vitamins and magnesium, leading to benefits such as blood glucose control, lower blood pressure and less cholesterol.
Macadamias and walnuts can improve gut health and support weight control. Pistachios and peanuts are low in calories but high in protein, aiding with weight loss and cancer prevention. All nuts are very beneficial snacks for gaming, providing a wealth of nutrients with a low risk of health hazards.
Fruit and Vegetables
Fresh or dried fruits are a prime source of natural sugar (fructose,) essential vitamins and minerals. Grapes and grapefruits, for example, are high in antioxidants and low in calories, while citrus fruits and berries are excellent sources of potassium and vitamin C.
The great thing about fruit is you can toss it in a blender, dry and combine it with nuts or incorporate it into a satisfying and delicious dish. Most fruits go as far as offering anti-cancer and anti-inflammation benefits, from apples and bananas to mangoes and melons. Avoid too much fructose, though, seeing as excess sugar of any kind is unhealthy.
If you're avoiding sugar, consider vegetables combined with a light dip. Cucumbers, carrots and hummus are a terrific combination, offering a satisfying and crunchy texture with delicious flavor. But fresh produce usually doesn't last long and healthy living takes planning, so it's worth preparing snacks in advance to avoid going hungry.
In terms of versatility, you can't go wrong with avocados. From guacamole to pudding, avocados can be enjoyed fresh, chopped up, mashed and liquified. They're high in calories and fiber, with healthy fat content, ideal when you're in the mood for a more substantial snack.
Meat and Dairy
For meat and fish lovers, beef jerky and salmon sushi are healthier alternatives to pork chops and fried fish balls. Jerky tends to be low in fat, depending on the cut you prefer, mainly consisting of pure protein. On the other hand, salmon sushi contains several acids that can improve motor control, eyesight and cognition-related conditions.
One thing to note is that healthy gamers should avoid too much cheese. Meat and dairy products can be excellent sources of protein and calcium, but cheeses are often processed with high salt and saturated fat levels. Combined with granola bars or muesli for extra crunch, fat-free yogurts are far healthier alternatives for both your mind and body.
Healthy gamers follow two simple rules regarding diet: eat healthy foods and stay hydrated without sugar. For example, there's nothing wrong with pressed juice in moderation, but fresh water will always be the best option.
Water is a necessity for everything from saliva and body temperature to mental health and physical performance. It protects your joints, keeps you alert and fit, aids with digestion and improves blood oxygen. Unlike juices and sodas, there are no downsides whatsoever.
If you're short on minerals, vitamins and nutrients, consider protein shakes and mass-gaining milkshakes. Of course, they aren't meant to replace regular meals you should be having throughout the day and instead should be seen as supplementary drinks to round out your diet.
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