Build a better burger

People Newspapers 2009

Many of us enjoy a good barbecue on the 4th of July-- who can resist good friends, good times, and good food? But sometimes these get-togethers make it difficult to eat healthy, especially when it comes to the grill. Of course, chicken breasts, turkey burgers, and veggie-soy patties are nutritious options, but what if you crave a juicy cheeseburger? You can enjoy the real thing without blowing your diet by keeping in mind these easy tips. 

• Not all cheese is created equal: A slice of cheddar can add as many as 100 calories and 5 grams of saturated fat to your burger. A healthier option is mixing Parmesan or crumbled feta into your patties for some cheesy flavor for fewer calories and fat. 
• Watch your buns: Most commercially-produced hamburger buns are highly refined and baked with less-than-nutritious ingredients. Before you purchase your next package, check the list of ingredients to see if they include whole wheat or whole grains. Each bun should have at least 4 grams of filling fiber and protein. Using a whole grain English muffin for a bun is a good bet-- it comes in around 100 calories with 5 grams of fiber. 
• Buy only the best: Economic times are tough, but spend a few more dollars on "ground sirloin" or other lean cut of beef for your hamburgers. Starting with a leaner meat automatically slims fat and calories. 
• Eat it open-faced: Trim 100 calories from your burger by replacing half of your bun with a large slice of lettuce. It might take a little coordination to eat, but you probably won't even miss the other half. 
• Load-up the produce: Instead of the usual lettuce and tomato, pack your patty with a variety of produce-- try roasted red peppers, cucumbers, sprouts, onions, mushrooms, and shredded carrots. Fruit, such as pineapple, sliced apples, or chopped dates, are also a delicious way to add nutritients to your burger. 
• Rethink your spreads: Nix the high-fat mayo and HFCS-laden ketchup and BBQ sauce. Instead, add low-cal and fat-free spreads like mustard, relish, and salsa to give your burger a burst of flavor without the extra calories.