Building A Better Burger
By Susan Bowerman, MS, RD, CSSD
Let’s start with the patty. Some people have been known to choose a fish sandwich over a traditional burger – figuring that fish is always better than beef. This is true as long as the fish is grilled or broiled. But if the fish is fried - and slathered with tartar sauce - then the grilled beef burger is the clear winner, with half the fat and a third fewer calories.
It’s a common assumption that poultry products are always better than beef – and that’s generally true. Most cuts of poultry are leaner than beef and have less saturated fat. You’ll need to pay attention to your ground turkey labels, though. “Regular” ground turkey - which is what most people buy– actually has about the same amount of fat, saturated fat and cholesterol as extra lean ground beef.
But if you use ground turkey breast, you’ll come out way ahead. When you use this in place of extra lean ground beef or regular ground turkey, you’ll save 40 calories and 6 grams of fat.
In most restaurants, you’re unlikely to get a burger made with extra lean ground beef because it tends to be dry and not as flavorful. So if you’re craving a burger at a restaurant, you’re better off with a turkey burger if it’s available.
Consider the rest of the sandwich, too. Whole grain burger buns are better than the white bread ones. If your low fat patties are dry, don’t ‘wrong a right’ by adding greasy condiments like mayo. Instead, use low fat ketchup, mustard, salsa, steak sauce or barbecue sauce and load up on watery veggies like lettuce and tomato to add moisture. Keep in mind that additions to your meal – like cheese and bacon on the burger, and fries on the side - add considerable calories and saturated fat.
Susan Bowerman is a paid consultant to Herbalife.