A juicy hamburger is one of America’s most popular foods. If you are trying to eat healthier and cut out fat and cholesterol, eating a regular beef burger may not be the best option, but you don’t have to give up on hamburgers.
Registered Dietician Lauren Crosta, MS, RD, shares, "Following a healthy diet is all about making better choices and avoiding an "all-or-nothing" mindset. An "all-or-nothing" mindset creates unrealistic expectations and makes health goals unattainable, often leading to the feeling of failure and subsequent "yo-yo dieting". As a Registered Dietitian, I truly believe everything in moderation leads to long-term success. Small differences, can lead to big change."
Let's build a better burger!
The Patty
The protein is an important part of the burger experience. Ground beef is synonymous with burger patties, but ground chicken, ground turkey, bison, beans or veggies are great options as well. These alternatives don’t necessarily equate to fewer calories, that comes from the portion size of your patty. Aim to have a 4-ounce patty which tends to shrink a bit after cooking.
Pro tip: Cook your burgers on the grill. When cooking on the grill, some of that fat drips out during the process.
The Bun
The bun makes or breaks a burger. Who doesn’t love a soft bun that perfectly holds it all together, but we have healthier options here too! Be bold, go bun-less! Still want some of the carbs? Remove half the bun. It’s ok to remove the bottom half, we know the top half is where it’s at! You can also substitute a white bread bun for a whole wheat option or even an English muffin which carries less calories.
Another great option is to wrap it in lettuce, a tasty and healthy alternative!
The Toppings
The toppings are what takes a burger from being basic to a work of art! They complement the patty perfectly and are the best way to make your burger healthy. Layer in veggies, anything from lettuce, tomato, and onion to beets. Looking for a little more spice? How about piling on jalapenos? Step outside the box with fruits including grilled pineapple.
And who doesn’t love cheese on their burger. Instead of using processed cheese or pre-sliced deli cheese, slice up cheese from a fresh block of cheddar or pepper jack or sprinkle on feta or blue cheese.
The topping possibilities are endless!
The Condiments
Condiments are the perfect finish to any burger. Ketchup is a popular choice, but ketchup is filled with sugar. Spice things up with some hot sauce. Keep the sugar down by using mayo or mustard or make a spicy aioli. Make sure you keep the serving size to one tablespoon.
The Side Dish
We know the easy choice for a side dish when building the perfect burger are French fries, but if we are aiming for healthier options, ditch the fries for a nice salad or some grilled vegetables. Pick some tomatoes and cucumbers from your garden or local farmers market and you have the perfect companion to your better burger.
To learn more about Nutrition Counseling Services or make an appointment, please call 973-322-7007 or visit our website.