How to build a healthy grazing board, according to a nutritionist

So you can graze to your heart's content

Putting together a grazing board that's both tasty and healthy can be difficult. Luckily, Clinical Nutritionist Katherine Hay has got us covered, with her top tips for building a healthy grazing board this season.

Grazing boards – heck, even grazing tables - have become a staple of events from birthday parties to weddings and a go-to for the many social gatherings that are part and parcel with the upcoming festive season.

They are so popular in fact, that there is a long list of grazing board types including the classic, seafood, dessert, breakfast and vegetarian or vegan.

Usually with a Pinterest and Instagram-worthy aesthetic, classic grazing boards or tables often include cheese – cheddar, gouda, brie, camembert, and goat’s cheese, cured meats such as salami, prosciutto and chorizo, crusty bread, breadsticks and crackers, dips, bite-sized finger sandwiches and sweet treats like chocolate, macarons, and cookies.

Yes, I may be salivating while writing this list of foods, but I also know that many of them aren’t necessarily what I should be snacking on in large quantities every day, even if over the next two months as Christmas approaches, I may be presented with them daily.

So, before I give into temptation and eat my weight in cheese and crackers, I asked clinical nutritionist Katherine Hay, the founder of All Things Better for her tips on positively navigating a grazing board, and how to prepare a healthy one this festive season.

Clinical nutritionist Katherine Hay shares her tips for preparing a healthy grazing board this festive season. Image: iStock

And I have good news - Hay says that when it comes to nutrition, balance and enjoyment are key, and grazing boards generally tick all these boxes.

“The holiday season is a festive time where all foods can be enjoyed and celebrated without demonising certain food groups. Grazing boards to me are an excellent way to enjoy a variety of good quality food where the focus can be on good quality proteins, essential fatty acids, fibre and complex carbohydrates,” she tells Body+Soul.

However, some typical grazing board foods might be best minimised from a nutritional perspective, Hay adds.

Hay says that when it comes to nutrition, balance and enjoyment are key, and grazing boards generally tick all these boxes. Image: iStock

Healthy swaps for a better grazing board

1. Processed meats like salami, pepperoni, and prosciutto

Processed meats are often high in saturated fats, sodium, and preservatives, particularly nitrates and nitrites,” Hay says.

Research shows they can also be carcinogenic to humans.

Simple swap: Roasted chicken or turkey.

“Processed meats are often high in saturated fats, sodium, and preservatives, particularly nitrates and nitrites.” Image: iStock

2. Processed breads

“These items are often made from refined flour, which has been stripped of fibre and essential nutrients,” Hay says.

Simple swap: “Swap highly processed breads for a beautiful fermented sourdough, or plain crackers for wholemeal seeded crackers which provide B-groups vitamins, fibre and sustain energy levels throughout the day,” Hay says.

3.Dip varieties

Many dips available on supermarket shelves are often laden with canola oils, vegetable oils, and seed oils, such as sunflower oil, “which ideally, we would like to minimise intake,” Hay says.

Simple swap: “Another simple addition to a grazing board would be vegetable sticks to dip into hummus, tzatziki and olive dips. These dips usually contain higher amounts of protein and good fats and healthy oils compared to other commercially produced dips.” 

Many dips available on supermarket shelves are often laden with canola oils, vegetable oils, and seed oils, such as sunflower oil, “which ideally, we would like to minimise intake,” Hay says. Image: iStock

How to make your grazing board healthier

If you’re considering creating a grazing board this festive season, Hay also offers some advice about how to up the nutritional content.

1. Include dairy

“I also encourage different dairy options such as goat’s cheese and sheep cheese products - these contain protein, calcium, zinc, and Vitamin A,” she says.

“Both types are generally easier to digest than cow’s milk cheese because they have less lactose and a different protein structure often with more A2 casein, which some people find gentler on the stomach.”

“I also encourage different dairy options such as goat’s cheese and sheep cheese products - these contain protein, calcium, zinc, and Vitamin A,” she says. Image: Pexels

2. Lean protein sources.

 Include options like turkey slices, boiled eggs, smoked salmon, preservative-free ham or roasted chickpeas. These contain protein without excessive saturated fat.

3. Whole-grain crackers.

Replace refined crackers with whole-grain options for added fibre, keeping you fuller and aiding digestion.

Replace refined crackers with whole-grain options for added fibre, keeping you fuller and aiding digestion. Image: iStock

4. Fresh fruits and vegetables

Add a variety of colourful fruits (berries, apple slices) and vegetables (capsicum, cucumber, carrots) for antioxidants, vitamins, and fibre.

5. Healthy fats

Include olives, nuts, and sundried tomatoes and artichokes. These provide satiety and are packed with heart-healthy fats.

Add a variety of colourful fruits (berries, apple slices) and vegetables (capsicum, cucumber, carrots) for antioxidants, vitamins, and fibre. Image: iStock

Serving size and mindful eating for a grazing board

As we all know, when it comes to eating well, serving size is also important and sometimes, with so many delicious options not overindulging when presented with a grazing board can be a challenge. For this, Hay says to try to focus on building a balanced plate. 

“A good starting point is to fill half of your plate with fresh vegetables and fruits, a quarter with lean proteins (like cheese, nuts, or lean meats), and the remaining quarter with whole grains or crackers.”

Hay says to try to focus on building a balanced plate. Image: iStock

To keep track of portions without being restrictive, Hay suggests:

#1. Pause and check in with yourself

“Take a moment between bites to gauge your fullness and enjoyment.”

#2. Balance flavours

“Alternate between richer items like cheeses and nuts and lighter ones like veggies and fruits to keep your palate satisfied,” Hay says.

“Remember, a grazing board is meant to be enjoyed slowly and socially. By approaching it mindfully and savouring each bite, you’ll feel satisfied and nourished without needing to count every piece and putting restrictions on yourself. “

Originally published as How to build a healthy grazing board, according to a nutritionist