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5 ways to upgrade your party nibbles

Putting a platter together to entertain at home or bring to a party? HFG shows you how to nibble nutritiously.

The holidays and summer season mean you’re probably digging into more cheese and crackers than you might normally. With good health in mind, we show you different ways to make the most out of your festive munchies!

+ more fibre

Fibre keeps you feeling full for longer and supports a healthy digestive system, feeding your gut microbiome and keeping you regular.

Swap: Rice crackers for wholegrain crispbreads. You’ll boost your fibre intake by 2.5 grams, which is almost 10 per cent of your entire day’s needs.

+ more healthy fats

Unsaturated fats from oily fish and nuts are helpful for a happy ticker. These fats also boost brain health and are super satisfying.

Add: A handful of raw, unsalted nuts like almonds or walnuts, and slices of smoked salmon. As well as healthy fats, nuts are a good source of hunger-busting, plant-based protein.

+ more antioxidants

Disease-fighting antioxidants help to keep your body in tip-top shape.

Add: Fresh fruit like strawberries and blueberries or slices of pear and apple. Fruit is a great source of fibre and pairs well with blue cheeses and cheddars. Enjoy passionfruit with camembert, just like fig jam or quince paste.

+ more legumes

Beans, peas and chickpeas are part of the health-giving legume family. Numerous studies confirm legumes promote good health and disease prevention.

Swap: Spinach and feta dip for hummus, which is made with fibre-filled chickpeas. This handy substitute also saves you from consuming a huge 12 grams of unhealthy saturated fat.

+ more vegies

Less than 10 per cent of us eat enough colourful, fibre-filled, antioxidant-rich vegies. Adding raw vegetables to your party platter is an easy way to hit your five plus serves a day.

Add: Plenty of raw vegie sticks, such as celery, cucumber, carrots and capsicum. Eating just one cup will boost your vegetable consumption by an entire serve.

Basic party platter:

10 rice crackers + ½ cup store-bought spinach and feta dip + 40g cheddar.

= 2761kJ (661cal), 20.9g protein, 24.1g sat fat, 16.3g carbs, 2.1g sugars, 2g fibre, 1026mg sodium, 482mg calcium


Healthy party platter:

4 wholegrain crispbreads + ½ cup hummus + 40g cheddar + 10 almonds
+ 1 passionfruit + 1 cup raw vegie sticks.

= 2878kJ (689cal), 24.2g protein, 12.6g sat fat, 32.3g carbs, 7g sugars, 15.8g fibre, 1102mg sodium, 451mg calcium


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