Hormone-Happy Picky Bits: How to Build a Snack Platter That Supports Women’s Health
Hi Mobsters it’s Leah here, founder and CEO of THe House of Hormones delivering your weekly dose of wellbeing intel. As always please feel free to pop any questions in the comments box below.
You know we love a trend, and right now, “picky bits” are having their well-deserved moment.
It’s the no-rules, joyful grazing platter of dreams. You throw a few things on a plate (ideally while sipping a cold drink), and you’ve suddenly got a picnic, a party, or a peaceful 10 minutes of sanity while the kids wreck the living room.
But what if your picky bits could do more than just feed you? What if they could actually nourish your hormones too?
Let’s be honest, our hormones, especially in perimenopause and beyond, can be a bit... unpredictable. The right foods won’t cure everything (sorry), but they can support our bodies to stay more balanced, energised, and yes, even happier.
So here’s how to build a platter that’s not just Instagrammable, but functional. Think snack board meets self-care.
Healthy Fats
Add olives, avocado slices, and a drizzle of olive oil. Healthy fats help us make hormones. They also support brain health, skin, and reduce inflammation.
Cheese, Please
Hard cheeses like cheddar, gouda or parmesan bring calcium, protein and happiness. They help keep blood sugar steady, and stable blood sugar = stable moods.
Protein Power
Boiled eggs are full of choline (for your brain), and B vitamins (for your stress response). Add some hummus or smoked salmon if you're feeling fancy.
Sweet & Simple
Berries bring fibre, antioxidants and support your gut (which plays a huge role in hormone regulation). Bonus: they satisfy a sweet tooth without the crash.
Crunchy Veg + Dips
Carrots, cucumber, red pepper… they’re colourful, crunchy, and bring fibre and water. Pair them with hummus or tzatziki for extra protein and phytoestrogens.
Dark Chocolate
A few squares of 70%+ dark choc for magnesium, brilliant for mood, muscle tension, and period pain. And let’s be honest, it’s just good for the soul.
Seeds & Nuts
Sunflower, pumpkin, flax, walnuts, these little gems are rich in zinc, selenium and omega-3s. Great for skin, hormones, and your nervous system. Scatter them over everything.
How to Serve It:
Put it all on a wooden board or platter, add some flowers or herbs if you're feeling extra, and let everyone dig in. It’s mum-friendly, hormone-supportive, and looks like you’ve got it all together even when you're winging it, as we all are.
You deserve to feel good and eat well, and picky bits that love you back might just be the easiest and tastiest place to start.
Happy grazing, MOB crew
THOH x
About Mums Who Build
Mums Who Build is a mission-led community for mums in business, ambitious female founders, and women navigating career growth after children. We exist to close the wealth gap and reduce the impact of the motherhood penalty—helping mums grow confidence, financial independence, and business or career success without burning out. Through our MOB+ membership, expert-led workshops, networking events, and peer support groups, we connect mums across London in Walthamstow, Stoke Newington, Crouch End, and soon Notting Hill, as well as online. Check out our upcoming networking events, mum meet-ups and skills workshops, here.
Don’t Miss Our collab event with The House of Hormones
This September, we’re partnering with The House of Hormones for a powerful morning of connection, learning, and female empowerment in Walthamstow at The Big MOB Mum Meet-up.
Leah’s team of hormone health experts will join our community to share straight-talking advice, practical tools, and inspiring stories to help you understand your cycle, balance your hormones, and feel more energised in motherhood and beyond. It’s the perfect blend of wellbeing, connection, and actionable insights.
free to attend and open to all mums who want to feel their best while building the life and future they want.
rsvp here
