How to Build a Healthy Hamburger

Follow these five steps, and relish the real thing!

 By: Jodie Shield, RDN

May is National Hamburger Month – fire up the grill! Sure, I love a portabella or turkey patty, but this dietitian can’t resist a juicy, beef burger. The trouble is a typical half-pounder packs at least 600 calories and more than half your daily fat quota. Add that to the salty, fatty fixings (think: cheese, bacon, fried onions), and your burger becomes a belt-buster. Still, there is a way. Just follow these five steps:

Step 1: Have fun with the bun. White bread? Yawn. I prefer toasted whole grain pumpernickel, or a whole-grain pretzel bun instead.  Tip: Aim for at least 3 grams of belly-filling fiber.

Step 2: Spread wisely. Mustard, ketchup, and barbecue sauce may be low-cal, but they’re loaded with sodium and added sugar. You’re better off with salsa, guacamole, and light mayo made with heart-healthy olive oil. Tip: Stick to 1 tablespoon.

Step 3: Go lean on the meat. Choose freshly ground beef that’s 90 or 95 percent lean and press into 4-ounce patties (portions matter!). Grill over medium heat until they reach an internal temp of 160°F. Tip: To keep patties moist and prevent crumbling, add freshly chopped onion to the ground beef.

 Step 4: Banish bacon and cut the cheese. One slice of fatty cheddar adds 113 calories – no thank you! My trick: I toss grated Parmesan into the patties for a flavor boost.Tip:Limit Parm to 1 tablespoon per patty.

Step 5: Pile on fresh produce. Layer your burger with peppery arugula, crisp hearts of romaine, plum tomato slices, roasted sweet peppers, red onion rings, and sautéed mushrooms. Tip: All veggies are fair game!

Check out my next three posts for healthier burger recipes and the ultimate side – sweet potato fries.

For this post, Jodie Shield, RDN, is a FitStudio sponsored writer.