Craving burger and fries? We show you how to transform your burger fix into a healthier meal.
Some days, nothing satisfies like a burger. While many takeaway options aren’t the healthiest, you can easily create a nutritious, yet still deliciously satisfying burger meal at home. Start with a wholegrain bun to increase fibre and cut down on refined carbs. Use extra-lean mince in the burger patty and pile on fresh vegies like lettuce, tomatoes and mushrooms to add vitamins and minerals. Swap out deep-fried chips for oven-baked wedges, and trade that sugary thickshake for a lighter, more refreshing drink like kombucha or sparkling water with a slice of lemon.
+ WHOLEGRAIN BUN
Whole grains are rich in gut-friendly fibre that helps keep you full for longer.
- Swap White burger bun for a wholegrain option to boost fibre.
+ LEAN PROTEIN
Regular beef mince used in takeaway burgers tends to be higher in cholesterol-raising saturated fat.
- Swap Regular mince to heart-healthy extra-lean mince.
+ BAKED WEDGES
French fries are high in energy but low in nutrients.
- Swap French fries for oven-baked potato wedges with the skin on to increase fibre and cut down on sodium and saturated fat.
+ VEGIES
Vegies add essential nutrients to meals without a lot of kilojoules.
- Add Fill your burger with an array of colourful salad vegies like lettuce, tomato, mushrooms, onion and beetroot.
+ KOMBUCHA
A thickshake adds a staggering 1500kJ (360cal) to your meal and is high in sugar and saturated fat.
- Swap Thickshake for low-sugar kombucha for a refreshing drink without the unwanted extras.
Typical burger meal
Classic angus burger with cheese, medium fries, medium chocolate shake.
5900kJ (1410cal), 56g protein, 67g fat, 28g sat fat, 149g carb, 66g sugar, 3g fibre, 1525mg sodium.
Upgraded burger meal
This reworked homemade burger is a significantly more nutritious and balanced meal. We’ve reduced saturated fat by 85 per cent, kilojoules and sodium by two thirds, and tripled fibre!
HFG Portobello beef burger with small lean beef patty, 1/2 portobello mushroom, sprinkle reduced-fat cheese, grainy bun, 1/2 tbsp reduced-fat mayo, 1/2 tbsp relish and salad vegies, with small serve baked wedges and kombucha.
1920kJ (460cal), 32g protein, 14g fat, 4g sat fat, 45g carb, 10g sugar, 9g fibre, 530mg sodium
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