One cheeseburger with a side order of chips

Calories 781kcal
Carbohydrate 67g
Protein 34g
Fat 41g
Saturated Fat 15g
Sodium 1281mg
Fibre 3g

= 2 Unbalanced Meals

Food Facts

  • One cheeseburger with only a side order of chips is equivalent to two high-fat meals without a serving of vegetables.
  • The hamburger roll and the chips make up double the starch recommendation for a healthy meal.
  • The fat content of this meal is almost three times the recommendation for a healthy meal.
  • The sodium in this meal provides half of the sodium recommendation for a day This is quite acceptable as long as the other meals for the day are not also takeaway meals or high in sodium.
  • Vegetarian burgers can contain as much fat, if not more, than meat or chicken burgers. In addition, their sodium content is often higher.
  • Chicken fillet burgers are not necessarily a healthier option, as the chicken fillet is usually cooked with oil and larger in size than a hamburger patty.
  • Chicken patties are as high in fat as beef patties.
  • Ostrich burgers are the leanest of all.


Open cheeseburger with a large tossed salad and no dressing

Calories 441kcal
Carbohydrate 22g
Protein 31g
Fat 25g
Saturated Fat 10g
Sodium 831mg
Fibre 5g

= 1 Balanced Meal


  • An open burger, using only half the roll and without any chips, will provide the correct amount of starch and protein. To balance the meal you still need to add vegetables.
  • A generous salad with a fat-free dressing such as lemon juice or balsamic vinegar should be added or eaten as a starter to make a more balanced meal.
  • Despite leaving out the chips, the fat content of this meal is 25g, which is almost double the recommendation.
  • Be sensible about your beverage choice and choose water or a sugar-free cold drink, rather than a milkshake, sugared cold drink, fruit juice or smoothie.

Men’s Corner

As men require more energy, this hamburger meal can be optimised by simply leaving out the chips and including a large salad with an oil-free dressing. Even without the chips though, this meal is strictly speaking too high in fat for men.

Source: http://www.gabisteenkamp.co.za/books-index.htm