Nothing brings people together quite like burgers sizzling on the grill. Whether it’s a backyard BBQ or a quick weeknight dinner, real beef burgers are a favorite for kids and adults alike.

But burgers aren’t just delicious. They’re also packed with important nutrients that help fuel your family.

Real beef provides 10 essential nutrients, including about half your daily protein needs, says Erin Good, a registered dietitian and director of nutrition and health for the Iowa Beef Industry Council.

Burgers can even help boost your veggie intake. In fact, burgers and sandwiches are a top 3 source of vegetables in the American diet, according to a U.S. Dietary Guidelines report.

Burgers are endlessly customizable, Good says. You can top them with almost anything – fresh vegetables, grilled fruit, herbs, you name it. “That’s why burgers are perfect for the summer or year-round. They’re perfect for all ages,” she says.

Burgers: A budget-friendly nutrition boost
In today’s world of rising grocery prices, it’s nice to know that burgers offer real value.

A 3- to 4-ounce ground beef patty (about the size of a hockey puck) delivers 25 grams of protein and only 175 calories.

“It’s a nutrient-dense food,” Good says. “You’re getting 10 essential nutrients without a lot of calories. It’s a good bang for your buck.”

Protein is especially important for busy families. It helps build strong muscles, keep your brain sharp, supports your immune systems and even helps your body stay hydrated.

Animal-based proteins are “complete” proteins, meaning they contain all the amino acids our bodies need. Plant-based proteins, by contrast, may be missing a few of these key amino acids.

Real beef also provides important nutrients like iron, zinc, selenium and B vitamins – including choline, which supports brain health and mental well-being, Good says.

Make burgers your way

One of the best things about burgers? Everyone can make them their own.

Good suggests grilling sliced veggies – like onions, zucchini and asparagus – right next to the burger patties.

“Especially for someone who may be a picky eater, (vegetables) have more flavor when they’re grilled,” she says.

For toppings, you can stick with the classic tomato, onions or lettuce (or spinach, for a bigger nutritional boost, Good says).

Or experiment with fun toppings like black beans, roasted red peppers, grilled corn or even sweet grilled pineapple, she says.

“I would say include at least one or two vegetables, either on top or on the side. It’s going to provide crunch, color and fiber,” Good says.

You can also sneak some nutrition right into the patties. Try mixing in grated carrots, oats or fresh herbs. “Herbs are full of antioxidants, which are great for heart and immune health,” Good explains.

Grill like a pro
To lock in flavor and keep your burgers juicy, don’t rush the grill.

Start by preheating your grill for at least 10 minutes. Then shape your patties slightly larger than the bun (they’ll shrink while cooking), and press a small dimple in the center of each patty. This helps them cook evenly, Good says.

Grill over medium heat, and be patient. Flip only once and wait until the burger naturally releases from the grill before turning. Always use a meat thermometer to check that the internal temperature reaches a food-safe 160 degrees.

Iowa farmers take pride in their beef

Here in Iowa, beef is more than just food. It’s a way of life. Iowa farmers are known for raising some of the highest-quality beef in the country. And they take animal care and food safety seriously.

When you buy real beef, you can feel confident you’re choosing a safe, nutritious and responsibly raised food for your family.

To learn more, visit www.RealFarmersRealFoodRealMeat.com to see how farmers are doing things right.

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Learn more about author Teresa Bjork here.

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