How to make a healthier cheese board

The variety of flavours and textures that a cheese board can offer makes it a popular choice to share with friends and family all year round. But while most cheeses are a good source of protein and calcium, they can also be high in calories, saturated fat (saturates) and salt. So, eating too much cheese can lead to high cholesterol and high blood pressure, raising your risk of coronary heart disease.

Some types of crackers can also be high in salt, and jams or chutneys are often high in sugar. This means that a traditional cheese board may not be the best option if you’re trying to protect your heart. The good news is that with a few smart swaps and additions you can easily make a healthier cheese board that will satisfy your appetite for savoury flavours and creamy textures.

Choosing your cheese

Most supermarkets should have a good variety of cheese to choose from. Try keeping your selection to a maximum of 2 or 3 different cheeses, choosing types that are lower in saturated fat.

If you have a favourite cheese that is high in saturated fat or salt, you can still enjoy it by having a smaller amount.

• Hard or crumbly cheeses tend to be higher in saturated fat. Try swapping Parmesan, Stilton, Red Leicester and Double Gloucester for Edam, feta, or reduced-fat Cheddar.
• Good options for softer cheeses are mozzarella and ricotta. They are fresh-tasting and naturally lower in saturated fat and salt compared to many other cheeses.
• If you like French cheese, try using Camembert. While it’s still quite high in salt and saturated fat, it typically contains less than cheeses like Brie or Roquefort.

Fruit and vegetables

Aim to fill most of the board with fresh fruit and vegetables. They’ll give a sweet and refreshing contrast to the savoury cheese while also adding extra vitamins and fibre to the spread. Also, by opting for fruit and avoiding traditional condiments like jam, chutney or honey, you’ll reduce your intake of sugar in one simple step. 

Aim to fill most of the board with fresh fruit and vegetables. They’ll give a sweet and refreshing contrast to the savoury cheese while also adding extra vitamins and fibre to the spread. Also, by opting for fruit and avoiding traditional condiments like jam, chutney or honey, you’ll reduce your intake of sugar in one simple step.

• Along with grapes, figs and berries, sliced peaches, apples or pears also work well with cheese.
• For the vegetables, some good options are sliced bell peppers, carrots, cucumber, and radishes.

Wholegrains and nuts

Wholegrains and nuts add healthy fats, protein and fibre, making your cheese board more filling and nutritious. Try using wholegrain crackers or breads as a base for your cheese and toppings.

• Some crackers are high in salt and saturated fat, such as types that are sprinkled with salt crystals or baked with cheese. Instead, choose wholegrain crackers, oatcakes, or a thinly sliced wholemeal baguette.
• A small handful of plain almonds or walnuts adds crunch and variety.

Healthy extras

For additional variety, why not include some olives or healthy dips. It means there’s more choice on your board to cater to different tastes if you’re sharing it with family or friends. It also gives something to dunk your sliced vegetables or wholegrain crackers into.

• Hummus or low-fat yogurt-based dips are healthier alternatives to mayonnaise or sour cream-based dips. 
• A small handful of olives is a tasty addition to any cheese board. A top tip is to rinse the olives in water before serving to help remove excess salt. 

Serving tips

With any type of cheese board or sharing platter, how you serve the food can be just as important as the type of food when it comes to making it healthier.

• To help with portion control, a good rule of thumb is to aim for 30g of cheese per person (around the size of a matchbox).
• Another tip is to pre-cut the cheeses into bite-sized pieces before you arrange them on the board. Doing this means you will not be tempted to cut larger pieces. So you’ll reduce the chances of overeating.
• We eat with our eyes first, so why not make your cheese board look fantastic by alternating the colours and textures of your food.

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