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Eating Out Series: Burger Joint

Eating out doesn’t have to be an all or nothing approach. You can do so without sabotaging your nutrition goals and allowing yourself to enjoy fun food. There are several steps to take and items to look for on the menu to order healthy at a burger joint.

- First, if you are really eyeing a side of fries opt for a lettuce bun. This option uses less discretionary calories on the burger so that you can enjoy more of the fries.

- Or, take half of the bun off to allow for a smaller portion of a carbohydrate dense side (fries, chips etc.). If you choose the full bun option, look for a side of vegetables or fruit.

- Choose a burger with vegetables or ask for added vegetables on top. This will enhance the flavor of the burger while adding nutrients to the dish. Ideas include lettuce, tomato, onion, cucumber, mushroom, avocado, or side salad

- Look for an option to swap a beef burger with a turkey burger. Restaurants may have a specialty turkey burger option

- Opt for lower sugar/fat condiments including mustard, ketchup, hot sauce, dill relish, and hummus. Limit condiments such as mayonnaise, barbeque, ranch, blue cheese. Restaurants often use full fat/full sugar versions of these condiments. Look on the menu for low-fat or reduced sugar condiments.

Finally, ENJOY!

Co Authors: Katelyn Greenleaf & Ciana Bonfiglio



Hi, my name is Katelyn Greenleaf, Registered Dietitian, Nutritionist

NuLeaf Nutrition strives to...

1. Provide scientifically-backed information to help athletes find a nutrition plan that fits their individual health/fitness goals.

2. Educate people in achieving optimal nutrition in attempts to prevent the development of chronic diseases. 

3. Improve total health by emphasizing balance in the diet and physical activity.

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