How to Make a Healthy Charcuterie Board

Fat-laden meats and heavy cheeses aren’t good for older adults. Here’s how to make one that’s nutritious but still delicious

Lauren David,

AARP

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Published April 18, 2025

charcuterie board with fruits, vegetables, cheese and crackers

You can make your charcuterie board healthier by adding fresh fruit alongside dried options.

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A charcuterie board is a fun appetizer that will wow your guests, and it’s easy to throw together. You can even skip having to use the oven to make these — a nice respite on warm evenings.

What’s usually on it? Charcuterie is a French word for cured meats, so that’s traditionally the heart of the board, says Colin Smith, chef and co-owner of Roundabout Catering in Reno, Nevada. The rest, he says, is often cheese, fresh and dried fruit, pickled vegetables, nuts, jams and chutneys, all served with crackers and bread.

Unfortunately, many of those tasty foods come with high contents of sodium and fat, something 50-plus adults need to minimize in their diet. There is some evidence that too much sodium consumption is associated with lower cognitive function in older adults, according to a 2020 study in the Journal of Alzheimer’s Disease.

To help you make a lighter, healthier, but still delicious charcuterie board, we spoke to two charcuterie experts and a registered dietitian. Here’s their advice.

Choose the healthiest cured meats

On a typical charcuterie board you’ll find cured pork such as prosciutto, salami and cured sausage. Many pork cuts on charcuterie boards are traditionally fatty cuts of meat, says Samantha Dieras, a registered dietitian and director of ambulatory nutrition services at Mount Sinai Hospital.

So what are some lower-fat substitutes? Beef salami typically has less fat than pork salami. If you want a visual cue for fat content, look at the marbling — the more marbling, the more fat. Smith suggests two other lower-fat options: cured turkey or chicken sausage.

And how about sodium, preservatives and additives? Smith says that while cured meats can be very high in sodium, some brands contain less than others, so it’s worth reading the nutrition labels. Less sodium in cured meats doesn’t impact their flavor or texture, per a 2024 study in the journal Molecules.

As for preservatives, including nitrites and nitrates, try to avoid those, too. They help preserve and reduce the oxidation of cured meats, but they’re not necessary, says Jessica Sennett, founder of Cheese Grotto, a company that sells storage containers for cheese.

There are also increasing concerns about the negative health effects of consuming preservatives, according to a review of studies that was published in the journal Foods in 2022.

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charcuterie board with fruit, cheese and bread

Cheese is a quintessential part of any charcuterie board, but a little bit can go a long way in taste and fat content.

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Some cheeses are lower in fat than others

The experts we talked to consider milk type, flavor profile and texture when choosing cheese for a charcuterie board. They all like a mix of soft-ripened cheese, semi-firm and aged cheese. But keep in mind that some are healthier than others.

Aged cheeses often have less fat. “A drier aged cheese like Parmesan or cheddar will likely have less fat than a softer cheese such as Brie,” says Dieras.

Milk type also influences fat quantity. “Cow’s milk will have a little bit less fat than goat’s milk cheese and sheep’s milk cheese,” according to Sennett.

Get your vitamins via fruit

The experts agree that fresh fruit adds color, texture and flavor to a charcuterie board. Strawberries, apricots, peaches, nectarines, grapes, figs, apples and pears are favorites because they pair well with cheeses and cured meat. Sennett loves stone fruit, such as apricots and peaches, with cheese. And figs pair well for their natural richness, says Smith.

Select in-season fruit for the most nutrients. Fruit picked at the height of the season means you’re getting the best nutritional value, says Dieras. “In the spring, strawberries and apricots are in season; stone fruits in the summer; and figs, apples and pears in the fall,” says Dieras. And citrus fruits and persimmons in the winter, adds Sennett.

Dried fruit is easy to have on hand — and healthy in moderation. Dried apricots, apples, pears and figs are often found on a charcuterie board, and they’re certainly easy to pull out of the pantry. But some manufacturers add sugar to make the fruit sweeter, says Dieras, adding that you should look for dried fruit that has low or no added sugar. A diet low in sugar for older adults can mean better cognitive function and less susceptibility to infections, according to an AARP article that rounds up studies on the issue.

charcuterie board with fruit, cheese, pickles, meat, bread and nuts

Adding pickled vegetables to your charcuterie board can help with digestion.

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Pickled vegetables are great for digestion

Another way to fit in something healthy: pickled vegetables. They complement the richness of the cheeses and cured meats, says Sennett. Cornichons and olives are classics, but pickled asparagus, cauliflower, green beans and carrots are popular, too. “It’s all about texture and exploring different flavors,” says Sennett.

Pickled products are beneficial for the digestive tract. “It helps to feed the good bacteria in our gut and strengthen that community of bacteria,” says Dieras. However, many pickled vegetables are high in sodium, so she advises that you check the label for sodium content.

Fresh veggies add a pop of color and taste

While fresh vegetables aren’t typically found on a charcuterie board, they can be a nice and healthy addition. In the spring, Smith likes to add grilled ramps, a wild allium, for sweetness and smokiness.

Nuts are a great and healthy addition to your charcuterie board — in moderation.

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Don’t go nuts with nuts

Eating different types of nuts over the long term has shown beneficial vascular function in older adults, according to a 2023 study in Clinical Nutrition.

But keep in mind that they are high in calories, says Dieras. Nuts that are roasted and salted have more fat and sodium compared to raw nuts, she adds.

Opting for whole grain breads and crackers can get you valuable nutrients without skimping on taste.

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Go whole grain with crackers and bread

Experts combine crackers and bread to serve with their boards. Crostini — baguette slices drizzled with olive oil, then toasted — are Smith’s favorite for their texture.

Dieras recommends buying fresh-baked bread (likely higher in quality than shelf-stable bread) and opting for a whole-grain baguette or crackers, which the Mayo Clinic says is a more heart-healthy option.

Chutneys and jams in moderation to sweeten the deal

Chutneys, marmalades and jams complement the flavors of cheese and cured meats nicely. Smith likes to make her own cranberry and apple chutneys. But there are plenty of options in the store.

That said, you do want to check the sugar content. But if you take just a bit to add a little zest, that’s all you need, says Dieras — especially if you have high-quality bread with some cheese.

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Lauren David is a contributing writer who covers food, gardening and health. Her work has appeared in The Washington Post, Dwell, Martha Stewart, Southern Living and other outlets.

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