Call it picky bits, call it girl dinner – whatever your label for a meal almost entirely made up of items from the deli aisle, it’s all the rage right now. But how healthy is that little smorgasboard you’ve created on a plate?One person who knows is registered dietitian and nutrition expert Nicolle Cucco of Muscle Booster. She says that, despite being lighter than a traditional dinner, picky bits can still deliver a solid balance of protein, fibre, heart-healthy fats, and essential nutrients, as long as you pick the right mix of items (step away from the loaded nachos and mayonnaise). This type of meal 'is especially appealing during warmer weather, when smaller portions feel more natural,’ says Cucco. ‘The key is variety - making sure your spread includes protein, carbs, and vegetables. And given the heat, something salty can also be genuinely beneficial.’So what should you be reaching for? Here's Cucco's guide to building the perfect picky bits plate.ProteinCooked meats are the simplest option, with deli meats and chicken being firm favourites, but protein doesn't have to be meat-based. Fish, eggs, and plant-based alternatives all work just as well.Chicken breast is a lean, versatile choice packed with B vitamins (particularly niacin and B6) to help convert food into energy, plus selenium for immune and thyroid health. Hard-boiled eggs, meanwhile, are a complete protein source containing all nine essential amino acids, alongside B12 for nerve function, selenium for immunity, and vitamin A for skin and vision.CarbsCarbohydrates are a crucial part of any balanced diet, and picky bits lend themselves well to a variety of options. Wholemeal pitta is a fibre-rich choice that helps stabilise blood sugar and promotes a feeling of fullness, while breadsticks offer a quick energy boost - especially those baked with extra virgin olive oil, which are high in cholesterol-managing monounsaturated fats.CheeseEnjoyed in moderation, cheese brings protein, calcium, and plenty of flavour to any spread. Some varieties also contain beneficial bacteria that support gut health. Feta is rich in calcium, phosphorus, and CLA (Conjugated Linoleic Acid), which is linked to reduced inflammation and a lower risk of diabetes. Cheddar, meanwhile, is an excellent source of calcium, vitamin K2, B12, and zinc - a powerful combination for bone density, immunity, and cognitive health.Fruits and vegetablesColourful produce is one of the easiest ways to boost the nutritional value of picky bits, delivering key vitamins that support the immune system and digestive health. Carrot sticks are high in fibre and beta-carotene - which the body converts into vitamin A - while their vitamin C content helps fight inflammation and support skin health.Red peppers go even further, acting as antioxidant powerhouses rich in vitamin C, beta-carotene, and capsaicin, all of which support heart health, metabolism, and protection against cellular damage.Something saltyA little salt goes a long way when it comes to replacing electrolytes lost through sweat. Combined with healthy fats, it provides a slow-release energy source that helps prevent fatigue. Olives are a great option, offering heart-healthy monounsaturated fats that lower LDL cholesterol and reduce blood pressure - just keep portions in check, as they are calorie-dense.Salted peanuts are another strong choice, delivering plant-based protein, dietary fibre, and unsaturated fats, with a low glycaemic index that helps stabilise energy levels throughout the evening.DipsNo picky bits spread is complete without a dip or two. Hummus is a standout option - its combination of fibre and plant protein slows carbohydrate absorption, making it ideal for preventing blood sugar spikes.Tzatziki, built on a Greek yoghurt base, provides protein and calcium for muscle repair, while its live cultures offer an added boost to gut health.Together, these elements make picky bits far more than a lazy dinner option. With the right choices, it's a genuinely nutritious meal and one that's easy to put together on a warm summer evening when putting anything in the oven just feels like too much effort.