About this series: Eating well, with a focus on wellness, is attainable with nearly every cuisine. It just requires moderation versus deprivation and a little nutrition savvy. As a certified nutritionist, I’ve learned that while caloric values matter, so do other considerations: sodium levels, added sugar, types and amounts of fat, cholesterol, vitamin and mineral content, and satiety for starters. The goal of “Eat This and That” is to help UP readers navigate the food and beverage scene in Charlotte, armed with enhanced dietary knowledge and confidence. We want to empower readers to attend to health goals while still enjoying area restaurants with the input of a certified nutritionist (that’s me) and culinary professionals — in this case, chef/general manager Corey Millett of Moo & Brew, a locally-owned burger and beer joint in Plaza Midwood. 

A bison burger at Moo & Brew in Plaza Midwood. Photo by LunahZon Photography for Plaid Penguin

I crave a juicy, medium-rare burger the way some people crave a juicy red wine. Unfortunately, protein-rich patties are often accompanied by high levels of undesirable cholesterol and saturated fat. These levels skyrocket when topped with bacon, cheese, sauce, and egg –– or, in the case of McDonald’s 1,330-calorie Land Air & Sea burger, topped with a fried fish filet, fried chicken patty, mayo, tartar sauce, and Big Mac sauce. Nutritious dining means we can’t eat burgers like those frequently; however, we can deconstruct the beloved burger to make more aware choices, allowing us to chow down on them as often as every week. 

The USDA recommends most adults get 20 to 30 percent of daily calories from protein foods (with variation for athletic training, pregnancy and lactation, injury, and illness). Protein is responsible for many metabolic and muscular functions and keeps us fuller longer than carbs and fats. To reap the most nutrient yield, protein should come from various sources, including meat. While red meat is often scrutinized for its health impacts, most medical professionals agree there are benefits to be gained like protein, zinc, B vitamins, and even some heart and brain-helping fatty acids from the grass-finished variety. What matters most when it comes to red meat consumption, though, is leanness and portions. Some franchised restaurants like Bad Daddy’s Burger Bar make it possible for diners to identify via online nutrition facts their optimal burger based on factors like sodium, cholesterol, fat, calories, protein, and carbs.

Registered Dietician Julia Zumpano offers this advice in a Cleveland Clinic article: one to two cooked red meat servings totaling 6 ounces or less weekly for adults of average health and a single cooked red meat serving totaling 3 ounces or less weekly for those with elevated cholesterol or heart disease. For context, the standard burger patty was approximately 4 ounces in the 1950s but tripled in size to about 12 ounces over the next fifty years according to a CDC infographic. While dietary allowances vary depending on the source, Zumpano’s advised portions are reasonable goals for those who want improved overall wellness, disease risk mitigation, and the occasional steak or burger. I still recall the day I had stomach pain after eating a delicious burger. When I double-checked the menu, I quickly realized the issue: I had eaten 8 ounces of beef for lunch. Imagine slicing a grocery store one-pound package of beef in half to eat. Most restaurants get pretty close to this serving size with 5-ounce and up patties. Knowing how much meat sits between those buns can help you decide whether to eat it all yourself or share.

The leanest red meat cuts will be rounds, roasts, and loins — think sirloin, chuck shoulder, and top/bottom round. You can also think even leaner with bison, ground poultry, and plant-based.

One way chef/general manager Corey Millett of Moo & Brew tries to accommodate patrons who seek healthier options is through the patty itself. The menu options are 100 percent Angus beef, all-natural bison, Alaskan salmon, grilled or fried chicken, farm-raised turkey, vegan black bean, and Beyond Burger.

“It’s funny — some customers will sub out the Angus patty and add on bacon,” Millett says. “Our menu tries to open the window for all diners and their needs. Our motto is burgers, brews, and good times — wherever you fall on that spectrum.”

When I examined the Beyond Meat patty product, I found more than twenty ingredients listed — some of which I cannot pronounce. Millet agrees this is not ideal but added there will be give and take with any processed food product striving for environmental sustainability and plant-forwardness. He does say, though, “It mimics a burger very well.” 

Customers at Moo & Brew can also select alternative buns, helpful for those trying to be carb-conscious. Gluten-free and wheat buns are on the menu as well, along with lavash wrap, skinny bun (small bun, big burger), and a no-bun option (whereby the customer receives increased greens and a fork instead).

Moo & Brew is first and foremost a burger restaurant, so they would be remiss to not offer indulgences: their menu offers nine cheeses and 18 sauces. The Farmer’s Daughter, a popular burger option, is topped with egg, bacon, cheddar, and M&B Sauce. 

Establishments like Moo & Brew know the desire for a really good burger, with nutrition in mind, is here to stay. Millett wants to serve what makes customers feel well and well fed. “As people become more and more health conscious, having options for them is key,” he says. “That is not going away.”

There are other practical approaches to take. Here is our nutritionist’s Eat This and That guide to burgers.

Think about what you’re really after. Burgers have many tempting layers, so decide on one element to indulge in, and keep others in check. Salivating for a brioche bun? Go for it. Just pair it with a lean turkey or bean patty loaded with veggies and avocado spread (without bacon or cheese). Lusting after a brisket chuck patty? Perch it atop a whole grain bun smothered in Swiss, mushrooms, and onions with a side of vinaigrette-based slaw instead of fries. When having a beefy burger for dinner or lunch, choose non-meat proteins like nut butters, eggs, seafood, and beans for other meals that day. 

Avoid carb overload. Like protein, most of us get more than enough carbs. Enjoy the bun, but maybe leave off the top half. Keep all the goodness from spilling out by using the patty as a substitute. Who cares if it becomes a five-napkin situation? Most burgers are filling on their own, so either skip the carb-heavy sides like fries, chips, and potato salad or opt for a veg-heavy side like slaw, salad, or beans. While beans are carb rich, this is mostly in the form of beneficial fiber. 

Go beyond Beyond Burger. Beyond Meat products can help individuals seeking a vegan product without soy or gluten; however, there are other options when steering away from the traditional beef patty: turkey, bison, and bean patties, for example. When bison, ground turkey (15 percent fat), ground beef (15 percent fat), and Beyond Burger patties are weighed against each other, the nutrition facts are interesting. Bison has the fewest calories, most protein, and lowest saturated fat of all. The Beyond Burger product had the lowest cholesterol, as in zero, of all. The turkey and beef had similar protein and cholesterol levels, but the turkey patty was lower in calories and had about half the saturated fat of the beef patty. Try to align your order with your particular health goals.

More cheese, please. Cheese is a rich calcium source but also rich in sodium and fat. Choose your slice or crumbles wisely. Rather than sticking with the processed American cheese so common on a patty, go for goat or feta, naturally lower in fat content, helpful to know since most menus do not list reduced-fat cheeses. Fresh mozzarella is lower in sodium and calories and beneficial to gut health. Swiss has lower sodium levels than other cheeses as well. Blue is indulgent, but you’re likely to eat less due to its strong flavor. Sauce can add creaminess on its own, if that’s what you love more, rather than doubling up on cheese and sauce.

Improve your condiment IQ. That said, go easy on sauces and spreads. Aiolis and remoulades sound fancier than mayo, but they still increase cholesterol when egg yolk is used as an emulsifier. The amount of aioli on a bun will vary, which means its heart healthy olive oil base may go too far. To enjoy alternatives to flavorful creaminess, try mashed avocado, nut butters, hummus, chutneys, mustards, or tapenades on a burger.

Top it off right. Don’t skip the lettuce and tomato. Add on the mushrooms and onion. Try out banana peppers, pickles, sprouts, and other veggies that add color, crunch, texture, flavor, and nutrients. 

Here’s our advice on what to feel good about, and what to save for special occasions. 

To help you along in your next burger adventure, here are healthier ordering options (our Eat This picks), as well as some indulgences (And That), when visiting some Charlotte burger establishments. It’s okay every now and then to go for more decadent ingredients. Just be aware that these preparations are typically going to be heavier in cholesterol, saturated and trans fats, added sugar, and sodium. Savor them as the treats they are. All in all, a healthy relationship with food steers away from good/bad labels and focuses more on enjoying reasonable choices, with the occasional indulgence thrown in. 

Bang Bang Burgers (Elizabeth, South End)

Eat This: Burger Bowls: Your choice of locally raised Grayson Farms beef, Prestige Farms chicken, black bean, or salmon patty with mixed greens, sliced tomato, red onion, guacamole, and sweet potato dressed with lemon juice and olive oil (opt out of the bacon and hard-boiled egg this go-round).
And That: Cheeseburger Egg Roll: Deconstructed meat and cheese folded inside of an egg roll wrapper, served with Bang sauce

Foxcroft Wine Co. (Dilworth, SouthPark, Waverly)

Eat This: Lamb Sliders with tomato puttanesca jam, feta tzatziki
And That: House-Ground Burger: Hanger steak, greens, tomato, grilled onion, truffle aioli, and blue or cheddar cheese

Moo & Brew (Plaza Midwood)

Eat This: Way Out West Bison Burger: All natural bison patty, sundried tomato spread, chévre, arugula on bun of choice with a half order of fries, Taos black beans, or side salad
And That: Peter Piper: choice of patty and bun, jalapeño bacon firecrackers, pepper jack cheese, house-pickled jalapeño, and diablo mayo with a side of nacho fries

Pinky’s Westside Grill (Charlotte, Huntersville) 

Eat This: The Jive Turkey, Ding Dong Style: 5 oz. turkey burger, crunchy peanut butter, cilantro-honey slaw, and sriracha on whole wheat bun with a side of black eyed pea salad, black beans, or house salad
And That: The White Trash: 5 oz. beef burger, provolone, fried pickles, onion straws, and ranch with a side of fried squash or waffle fries

Rusty’s Deli and Grille (SouthPark)

Eat This: Black Bean Burger: toasted bun with lettuce, spicy salsa, and melted cheese (skip the sour cream) with a side of garden salad, caesar salad, or homemade coleslaw
And That: Classic Gourmet Burger: 1/3 pound of hand-pattied ground beef, sautéed onions, spicy mustard, ketchup, mayo, lettuce, tomato, banana peppers, and cheese with a side of fries (cheese, or chili and cheese), homemade pasta salad, or homemade potato salad
Pro Tip: Savor and save with weekly discounts on their regular burger offerings. Tuesday’s special is the classic burger, and Thursday’s is the black bean burger.

Stay tuned for the next edition of UP’s “Eat This and That” column, where I will examine a different dining out food focus. Have a request? Let me know in the comments. 

Disclaimer: The information contained here is of a general nature to provide research-backed educational content. It is not intended to offer professional medical diagnosis and treatment. While a certified nutritionist produced this article, your specific needs may or may not apply. Consult your team of professional healthcare providers with health concerns or questions.