Authors: Marcel Horowitz, MS, CHES, Christie Hedrick, BS, Angela Asch, BS, Sonia Fernandez, BS, & Katie Churchill, BS, University of California Cooperative Extension, Yolo County
Burgers, one of the all American classic favorite foods, are not only delicious, but are nutritious if prepared healthfully. Most of us enjoy the traditional 1/4 pound burger with cheese, served with a side order of fries. But, the burger and fries we're eating contain excessive amounts of calories and saturated fat. Also, be wary of the marinated burgers. These often tend to be highest in calories.
You can reduce your fat consumption by reconsidering the type of meat you choose when making a hamburger at home, or purchasing a smaller size when eating out. And you may want to substitute the slice of cheese and fries to make the meal even healthier.
| Instead of... | Try... |
|---|---|
| Traditional ground beef | Swapping! Leaner ground beef, ground turkey, soy patty, or ground chicken |
| Cheese | Swapping! Low fat cheese when making at home, or opt not to include in restaurants |
| Fried onion rings on the burger | Sneaking-In! Bell peppers, spring mix, pineapple, mango salsa, tomatoes, or fresh onions |
| Fries | Swapping! Fresh vegetable, fruit salad, or plain baked potato |
