*Recommended Energy Intake for an adult is 8700kJ (2079kcal)) per day and this study used maximum recommended daily intakes of sodium, saturated fat and sugar as 2000mg, 23g and 51g respectively. Lamb Burger with Hummus, Courgette Ribbons and Roasted Carrots.Sally McKay suggests “Go for smaller portions, skip the dessert, and choose a low-sugar drink, and you’ll see the benefit for your wallet as well as your body.”īurger Thursday gives you the excuse to try some delicious burger recipes at home and we know you’ll enjoy these healthier options: If you eat fast-food combo’s regularly, lead researcher Dr. We’ve developed some great tips on how to create a healthier burger here. A burger laden with large amounts of cheese or a fatty meat patty, high fat and/or sugary sauces, along with little in the way of vegetables will not stack up as well. Opt for other condiments and toppings to add flavor and texture, such as mustard, lettuce, tomato, onion, and pickle (25Trusted Source, 26Trusted Source). It goes without saying that a burger will only be as healthy as the ingredients going into it, the way it’s cooked, and the sides you choose to eat with it. If you’re counting calories, you can easily shave about 100200 calories off of a burger by skipping the mayo and cheese. To reduce the amount of calories and saturated fat in a burger even further, choose a lean mince, fry with a little olive or vegetable oil, and use a moderate amount of cheese. So, overall it’s a healthier and tastier way to have your burger fix than a burger combo. The Kiwi Lamb Burger provides 31% of daily energy requirements, 56% of daily recommended maximum intake of sodium, 31% sugar and 47% of saturated fat. We’ve analysed one of our favourites, the Kiwi Lamb Burger, with no sides, and examined how it stacks up compared to the median fast-food combo above. So, let’s examine what one home-made burger can provide in terms of energy, sodium, sugar and saturated fat. Too good to be true: Veggie burger at nearly 3000kJ per serve, this burger is an energy-dense meal. Aside from the massive 4710kJ per burger, it also contains an unbelievable 31g of saturated fat and almost a day’s worth of sodium. At home, those enticing combo deals, or a server saying ‘do you want fries with that?’ are not there to tempt us to spend extra $$$ for food we don’t really need. Think twice: Ultimate Double Whopper This is a burger worth sidestepping. When we make a burger at home we often eat just the burger alone it’s satisfying and delicious enough so that extras such as fries, fizzy drinks and sugar-laden desserts aren’t necessary. One of the least healthy combos (a double burger, dessert, fries and a sugary soft drink) included 16 teaspoons of sugar, along with more calories than an average person needs for an entire day, with a similar excess of salt. Given that a combo meal is just one of three meals a person might eat in a day, there were no surprises to find half the combos examined provided a median of 46% of an adult’s daily energy requirements, 89% of their daily maximum recommended sodium intake, 81% of the maximum recommended added sugar and 46% of their maximum intake of saturated fat. They analysed serving sizes and nutrition information of various combos from 20 fast-food chains and compared kilojoules (calories), sugar, sodium (salt) and saturated fat of the meal combos with daily maximum recommended intakes*. The University of Auckland’s School of Population Health recently conducted research on takeaway combos, which is often the way we eat fast food, with optional fries, soft drinks, and maybe a dessert. But what about family favourites, such as burgers? Is a homemade version really any healthier than one purchased from a fast-food chain? Sarah claims most things cooked from scratch at home are likely to be healthier than meals purchased pre-made or from a takeaway outlet. How do we eat healthier? If you ask the New Zealand Nutrition Foundation CEO, Sarah Hanrahan, she’d simply say ‘just get in the kitchen and cook’.
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