Charcuterie boards have been all the rage over the past few years. You may be wondering how to make a charcuterie board that is delicious and healthy. Well, you can have both with this dietitian approved charcuterie board.
The key to making the perfect charcuterie board is to include the following components:
Complex carbohydrates Lean protein Healthy fats Calcium source Micronutrient sourceIf you include all five of these components, you can be sure that you are getting a nutrient dense, delicious snack board!
Below I will outline examples of foods you can include in each category, along with my own version of the perfect dietitian approved charcuterie board.
Complex carbohydrates
Complex carbohydrates provide us with carbohydrates to fuel our bodies throughout the day, along with fiber to keep us full and satisfied.
Here are a few examples of some complex carbohydrates:
- Whole wheat crackers
- Whole wheat bread
- Sweet potato fries or chips
- Whole wheat pita chips
- Bean dip or spread
- Hummus
Lean protein
Lean protein is a great way to get in protein and important micronutrients. Protein helps us grow and maintain muscle.
Here are a few examples of lean proteins:
- Chicken or turkey breast
- Lean roast beef
- Sliced hard boiled eggs
- Salmon lox (not lean, but includes healthy fats)
- Bean dip or spread
- Hummus
Healthy fats
It’s important to get healthy fats in every meal. Fats are essential is regulating hormones and keeping you full and satisfied
Here are some examples of healthy fats:
- Salmon lox
- Nuts and seeds
- Olives
- Sun dried tomatoes
- Nut butter
- Avocado
Calcium source
Calcium is super important, especially for women. It’s important to have a source of calcium at every meal.
Here are a few examples of calcium sources:
- Hard cheeses
- Cream cheese
- Ricotta
- Vegan cheese (fortified with calcium)
- Tofu
Micronutrient source
It’s important to get a source of micronutrients (vitamins and minerals). Fruits and vegetables are great sources of micronutrients. Try adding some to your charcuterie board.
Here are a few examples:
- Grapes
- Apple slices
- Mango
- Orange slices
- Raw vegetables
- Artichoke
- Dried fruit
The Dietitian Approved Charcuterie Board
This board was super easy to throw together and the perfect size for one person!
1. Complex carbohydrate
For my complex carbohydrate, I used these Multigrain & Flaxseed Water Crackers from Trader Joe’s. They were delicious and added a nice crunch, along with some fiber!
2. Lean protein
For the lean protein, I used deli chicken breast. It’s great because it already comes cooked, so you just throw it onto the board, no prep needed!
3. Healthy fats
For the healthy fat, I used kalamata olives, which are high in polyunsaturated fats, which can improve heart health.
4. Calcium source
For the calcium source, I used Monterey Jack cheese. I love this cheese because it isn’t too strong.
5. Micronutrient source
For the micronutrient source, I used grapes! This is a classic for a charcuterie board and is nutritious, filled with many vitamins and minerals.
How to assemble your own dietitian approved charcuterie board
Now it’s time for you to assemble your own charcuterie board.
Simply pick a food from each category listed in the first section and… voila! You have your perfect charcuterie board.
It’s always important to remember that you should choose foods that you genuinely enjoy, not the “best” option.
It’s much easier to eat healthy when you eat the healthy foods you enjoy.
I hope this was helpful for you! Now it’s time to try out your own dietitian approved charcuterie board.
If you’d like more food inspiration, check out my instagram @tasteitwithtia!
