Stacking the Burger Facts

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Written By Judy Doherty, MPS, PCII

Compare Ground Beef and Alternatives3 ounces cooked:                                              Calories                             Fat (g)                                  % Fat CaloriesBoca Burger (vegetarian)*                                80                                         1                                                    11%Ground turkey breast, skinless                      111                                       .5                                                     4%Ground beef (95%)                                               146                                      5.5                                                 34%Ground turkey, with skin                                 170                                       9                                                    47%Ground beef (90%)                                              214                                      11                                                   46%Ground beef (85%)                                              228                                      13                                                   51%Ground beef (80%)                                             235                                       15                                                   57%Ground beef (73%)                                             248                                       17                                                   61%Source: USDA?database, manufacturer’s data, www.beef.org*This item weights 2.5 ounces.Government regulations require that the lean-to-fat composition be clearly labeled on ground beef. Yet it can be tricky to understand what this actually means. Did you know that 80% lean refers to the actual weight of the meat, not the percentages of calories? Take a look at our chart above and you will see that 80%?lean contains about 15 grams of fat or 57% fat calories.The USDA is proposing a new law that would require a Nutrition Facts label for raw meat and poultry. In the meantime, here are tips to help you make the leanest choice:• Choose ground beef that is at least 91% lean because it meets USDA labeling guidelines for lean.• In general, ground round is leaner than ground chuck.• Ground turkey is not always the lowest fat choice as you might think. If you choose regular ground turkey, it most likely contains skin, dark meat and fat along with the breast.• Ground turkey or chicken breast without skin is a leaner choice than beef.• Vegetarian burgers can make the best choices when it comes to getting a burger that is low in fat and calories. But you have to read the label to be sure. These items can be high in sodium, so you have to take care with what you serve them with or you will end up with a day’s supply of sodium in one meal.Ground turkey breast can be substituted for ground beef in most recipes. When using it in spaghetti sauce, put the cooked sauce in a food processor briefly to improve the texture.Keep Them Healthy•?No matter how lean the meat, you want to make sure the burger is properly cooked to kill all the bacteria. That means using a meat thermometer and making sure the internal temperature is 160 ºF for beef and 165 ºF for turkey. For more food safety tips, visit www.txbeef.org or www.fightbac.org.• Watch portion sizes. A 3-ounce serving of cooked meat is about the size of a deck of cards.• Keep condiments and accompaniments low in fat and sodium. Great ideas include no-salt-added ketchup, low-fat mayonnaise, sliced cucumbers, lettuce or spinach leaves, tomatoes and onions.• Crisp raw vegetables and fresh fruit make great side dishes to go with your burger!

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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