[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2021\/06\/healthy-burger-recipe\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2021\/06\/healthy-burger-recipe\/","headline":"Cooking Out This Summer? How to Make Your Burger Healthier","name":"Cooking Out This Summer? How to Make Your Burger Healthier","description":"It’s that time of year. The sun is out, the grill is out, and those burgers are ready to be cooked to the perfect temperature. But maybe you’re on a diet, so you feel you can’t have a burger. What if you can have that burger you’re craving just by putting a healthy spin on […]","datePublished":"2021-06-17","dateModified":"2022-05-27","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","name":"Sports Medicine","url":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","sameAs":"https:\/\/share-dev.upmc.com\/sports-medicine\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2021\/06\/GettyImages-617780768.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2021\/06\/GettyImages-617780768.jpg","height":325,"width":754},"url":"https:\/\/share-dev.upmc.com\/2021\/06\/healthy-burger-recipe\/","about":["Health Topics A-Z","Sports Medicine"],"wordCount":471,"articleBody":"It’s that time of year. The sun is out, the grill is out, and those burgers are ready to be cooked to the perfect temperature. But maybe you’re on a diet, so you feel you can’t have a burger. What if you can have that burger you’re craving just by putting a healthy spin on it? Would you be interested?1. Choose a Leaner Ground MeatAs simple as it sounds, choosing 90% or leaner ground beef decreases the fat and the overall calorie content. A 3-ounce 80\/20 patty has 16 grams of fat and 213 calories. But a 3-ounce 90\/10 patty has only 8 grams of fat and 150 calories.2. Swap a Traditional Bun for a Thinner One or Lettuce WrapThis is another simple, easy swap to reduce carbohydrates and calories but still enjoy that delicious burger. If you want to keep the bread, there are 110 calories in a bagel thin compared to 230 calories in a traditional hamburger bun. That’s a savings of over 100 calories.To put the calorie savings into perspective, the average 180-pound person burns a little over 100 calories by walking a mile.3. Add Some Color to Your BurgerThere’s nothing wrong with an original hamburger or cheeseburger, especially if you lighten it up with tips one and two. But you can combine different fruits and veggies to add flavor and nutritional value. A great fruit to add to a burger is pineapple \u2014 although initially he was skeptical about the taste. But trying it once sold him on the flavor combo and he rarely goes without. The pineapple tastes great and adds vitamin C, bromelain (a protein-digesting enzyme), and fiber.There are other amazing fruits and vegetables you can add to your summer burger for some extra nutrition, including:AvocadoGreens: romaine lettuce, Bibb lettuce, spinach, field greens, arugulaTomatoesOnionsRoasted red peppersMushroomsPicklesTropical salsa: mango, avocado, tomato4. Try a Hamburger AlternativeWhen choosing hamburger alternatives, a generic veggie burger isn’t the only option. Think about protein alternatives for ground meat. These are our top three:Chicken\/turkeyBlack bean\/veggieSalmonBy swapping ground meat for an alternative, you’re opening yourself up to a different flavor profile \u2014 and an entirely new nutrition profile! Salmon, for example, contains omega 3s, which occur naturally in fatty fish. Omega 3s reduce inflammation and may lower the risk of heart disease.5. Don’t Forget Healthy Side DishesWhen you create your favorite healthy burger, pair it with something healthy and tasty! These are some of our favorite side dishes that serve as healthy complements to revised burgers at your next outdoor barbeque:Fresh fruit salad3-bean saladBaked potato or sweet potato fries (fresh potatoes, sliced into fry-size portions, baked)Homemade salsa with baked chipsHomemade guac and veggie trayNo-mayo coleslaw (use nonfat Greek yogurt) "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2021","item":"https:\/\/share-dev.upmc.com\/2021\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"06","item":"https:\/\/share-dev.upmc.com\/2021\/\/06\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Cooking Out This Summer? How to Make Your Burger Healthier","item":"https:\/\/share-dev.upmc.com\/2021\/06\/healthy-burger-recipe\/#breadcrumbitem"}]}]