The Ultimate Grazing Board

1. 1. Let’s start with colour
      

      Colour on a grazing board is great for both visual appeal and nutrition. Cut up a range of vegetable sticks of different colours e.g. carrot, cucumber and red or yellow capsicum. These are all non-starchy vegetables which means they are low in carbohydrate but packed full of fibre and micronutrients. Having plenty of vegetables on your board offers a great crunch and can help fill you up without eating too much carbohydrate, salt or saturated (unhealthy) fat.

   2. Dips

      Dips are a great addition to your grazing board and can also be very quick and easy to make at home. Try to avoid buying dips with cream cheese or mayonnaise as one of the main ingredients, as they tend to be higher in energy and saturated fat. Instead, try hummus, which is made mostly from chickpeas (for fibre) and tahini (for healthy fats). There are also lots of different flavoured hummus options for more colour and variety – think purple beetroot hummus or red capsicum hummus! Tzatziki is another delicious dip that adds colour and packs nutrients to your board. Try making your own tzatziki with greek yoghurt, finely diced cucumber, lemon juice and herbs – fresh, light, and lower in fat. Guacamole is another easy one to make at home with minimal ingredients, such as avocado, lemon juice, red onion and tomato.

      See the Healthy Hummus and Guacamole recipes on our website.

   3. Cheese

      It’s not a grazing board without cheese! Choose reduced-fat options where possible for lower levels of saturated fat. You could even cut the cheese into small, bite-sized portions to help with portion control. Stronger-flavoured cheeses like sharp cheddar, blue, or goat's feta mean you can enjoy the flavour without needing large amounts.

   4. Grainy crackers

      What goes better with cheese than crackers? Look for wholegrain or seeded varieties — they’re higher in fibre and lower glycaemic index (GI), which can help prevent blood glucose spikes, and the additional fibre will help you feel fuller for longer.

      Try making your own toasted pita chips using wholemeal pita bread.

      1. Cut the pita bread into triangles
      2. Coat with olive oil spray
      3. Sprinkle with herbs of your choice e.g. oregano, mixed herbs, chilli flakes
      4. Bake in the oven at about 200°C for 5-7 minutes
      5. Enjoy!

   5. Something Sweet 

      Round out your board with a touch of sweetness. Fresh fruits such as strawberries, blueberries or kiwi add vibrant colour, antioxidants and are lower in GI than many other fruits. For a festive touch, add a few nuts or pretzels covered in dark chocolate.

      You could even try the Plum Pudding Truffles recipe on our website.

What about cold meat?

You might be wondering why we haven't included cold meat. Processed meats such as salami, ham, and prosciutto are often high in salt and saturated fat, which can raise blood pressure and cholesterol. By skipping them, you’re making your grazing board more heart-healthy — an important goal for people living with diabetes.

A note on mindful eating

When grazing, it’s easy to lose track of how much you’ve eaten. Try to fill most of your plate with vegetables, add a few wholegrain crackers, and include a small serve of cheese and dip. Eat slowly and pause before going back for seconds — your body may already be satisfied. Positioning yourself away from the board may also be useful, if it’s within arm’s reach we are much more likely to keep picking at it without realizing.

In summary

A grazing board doesn’t have to be off-limits. With a little planning, you can create a platter that’s colourful, balanced, and blood glucose–friendly, perfect for sharing with family and friends this festive season.

Remember to eat mindfully and most importantly, enjoy the celebration!