We’re all about building better burgers, and believe me, there are a ton of tasty options beyond just beef. Did you know buffalo or bison meat has less cholesterol than chicken? Bison burgers have just as much flavor as regular beef burgers and, best of all, they taste the same! Turkey burgers, salmon burgers and veggie burgers are also high on my list of non-beef options. Serve them up on a crispy English muffin topped with all your favorite fixins (hold the mayo), and you have a hearty burger for your next cookout.

Here are my tried-and-true bison, turkey and veggie burger recipes.

Buffalo Burger
Servings: 4 burgers

1 to 1 1/2 pounds ground buffalo meat (depends how big of a burger you want)
1 tablespoon Dijon mustard
1 teaspoon low-sodium soy sauce
Fresh ground pepper

Mix all ingredients in a bowl. Separate mixture into 4 equal amounts. Form into burgers and cook to desired doneness. Note: Add 2 tablespoons of crumbled blue cheese to the mixture for a tasty treat.

Nutrition Info: Calories: 197; Total Fat: 6 grams; Saturated Fat: 2.5 grams; Total Carbohydrate: 1 gram; Protein: 31 grams; Sodium: 345 milligrams; Cholesterol: 72 milligrams; Fiber: 0 grams

Arugula and Feta Turkey Burger
Servings: 4 burgers

1 to 1 1/2 pounds ground white meat turkey
1 tablespoon Dijon mustard
1 teaspoon olive oil
1 cup raw arugula or baby spinach
2 tablespoon feta cheese crumbles
Salt and pepper to taste

In a large bowl, mix turkey and Dijon mustard. Set aside. In a sauté pan, heat 1 teaspoon olive oil. Add spinach or arugula, and cook until just wilted. Remove from pan and roughly chop. Add chopped greens and feta to burger mixture. Season with salt and pepper. Mix well to evenly distribute. Separate mixture into 4 equal parts. Form into burger and cook 6 to 8 minutes per side until cooked through.

Nutrition Info: Calories: 178; Total Fat: 4 grams; Saturated Fat: 1 gram; Total Carbohydrate: 1 gram; Protein: 36 grams; Sodium: 298 milligrams; Cholesterol: 60 milligrams; Fiber: 1 gram

Veggie Burger
Servings: 4 burgers

1/2 onion, finely chopped
1 clove garlic, finely chopped
2 tablespoons olive oil
1 cup black beans
1/4 cup whole-grain panko breadcrumbs
1 cup cooked brown rice or millet
2 tablespoons finely chopped parsley
1/4 teaspoon cumin
Salt and pepper to taste

Heat 1 tablespoon of oil in a sauté pan. Add onion and garlic and cook on medium heat until translucent. In a food processor, combine beans, bread crumbs, brown rice (or millet), parsley, cumin, onion mixture, remaining oil, salt and pepper. Lightly process (do not puree). Form mixture into 4 equal sized burgers and refrigerate for 30 minutes. Cook on a non-stick or oiled surface.

Nutrition Info: Calories: 186; Total Fat: 7 grams; Saturated Fat: 1 gram; Total Carbohydrate: 25 grams; Protein: 5 grams; Sodium: 147 milligrams; Cholesterol: 0 milligram; Fiber: 4 grams

Katie Cavuto Boyle, MS, RD, owns HealthyBites, LLC and is a finalist on The Next Food Network Star, which airs Sundays on Food Network.

Burger Lovers Beware
Calories and fat abound in many burgers because of fatty meats, huge buns and heaps of cheese and creamy sauces. Instead of banishing these from your plate, think about ways to trim them down. A little less of each will shave off calories, and you won’t miss a thing in the flavor department — promise! (Read more about what to do when ordering burgers in my recent post, “But I Just Want a Cheeseburger”)

Leaner Meats
Fatty cuts of meat are high in saturated fat and cholesterol (not so good for the old ticker). Leaner alternatives — 90-95% lean ground beef, ground chicken or turkey breast, bison, and fish (salmon makes great burgers) — are lighter alternatives. When it comes to ground poultry (chicken and turkey) always get breast meat; if the package just says “ground turkey,” there’s dark meat and skin mixed in, making it much higher in fat. The pre-made veggie burgers contain a mix of beans, grains or soy-based meat substitutes. Some also have eggplant or portabella mushrooms. These are often lower in fat and calories (just make sure your bean burger is baked, not fried).

Most restaurant and fast food burgers are so big, just biting into them can be a challenge. That should be a loud warning bell. Trimming down the portion saves more calories and fat. A smart serving is about 3 ounces (about the size of a deck of cards). Cut your burger in half and save the rest for later, if possible.

Toppings and Buns
If you love cheese and mayo, consider low-fat versions and opt for one, not both. Sliced avocado makes a creamy addition to a burger and offers less saturated fat and cholesterol (see below for more flavorful topping ideas).

In my humble opinion, a ton of bread distracts from a tasty burger — plus, it piles on unnecessary calories. If possible, use thin breads like sandwich bread, English muffins or even a wrap or pita. Small hamburger buns are fine, too –- read the labels and look for buns that are 180 calories or less. Try whole grain breads for extra fiber while you’re at it.

Bring On the Flavor
Leaner meats get a bad reputation for being bland. Even though fat does provide flavor, there are other things you can do boost taste but not the calories. I usually add fresh herbs, spices and tangy sauces to my burger mixture — it also help keep burgers moist (so will chopped mushrooms or onions).

Cheeseburgers are a classic, and topping your burger with a strong cheese like blue cheese or sharp cheddar will make a huge impact on taste — just keep the additions small. Of course other classics are mustard, ketchup, BBQ sauce, steak sauce, teriyaki and salsa are good choices — all of which are lighter than cheese or mayo. (Just stick to one tablespoon portions to keep the sodium in check). And don’t forget to pile on the fresh vegetables like ripe tomatoes, onion, spinach, lettuce and cucumbers. Even with a smaller burger, you’ll still feel full with loads of fiber-rich veggies.

One of my favorite tricks: mix salsa or mango chutney with whole-wheat bread crumbs and add it to a turkey burger mixture — it keeps my burgers extra juicy and gives them a special kick.

Healthier burger recipes to try:
• Beef, Watercress and Roquefort Burgers
• Sloppy Joes
• EatingWell’s Spicy Turkey Burgers with Pickled Red Onions (shown above)
• Chickpea Burgers and Tahini Sauce
• Chicken Burgers
• Grilled Portobello Burger with Onion Jam

Strike Outs
Hot dogs and beer are classic ballpark favorites. Nowadays you’ll also find pulled pork panini, BBQ ribs, steaks, pizza, fish tacos, margaritas, Bananas Foster and profiteroles (just to name a few). Sure, it may seem obvious that a cheeseburger with fries may be high in calories and fat, but other menu items like nachos, which average 800 calories and 35 grams of fat per serving, or even a package of roasted peanuts may slip under your junk food radar.

Even foods that may seem healthier — chicken sandwiches and jumbo pretzels — can tip the scales when it comes to sodium, fat and calories. Some grilled chicken sandwiches with mayo or cheese can have as much fat and calories as a large slice of pizza (and that can be anywhere from 500 to 900 calories!).

A 32-ounce beer, which is small for some stadium cups, has almost 300 calories; the same size soda has about 350. Either way, be mindful of your beverage selections. Bottled water can be almost as pricey as soda or beer, but at least it’s got less calories! (Try bringing your own water bottle to refill at the fountains.) If the game won’t be the same without a soda or beer, go for the diet and light options. (And remember to stay hydrated — it gets hot out there in the summer.)

Home Runs
The wisest choice is to eat before the game — that way you save money and calories. But if the food is part of the experience, stick to the basics. Hot dogs (hold the chili and cheese) have about 250 to 300 calories per serving. Some stadiums also offer turkey and veggie dogs — top them with low-fat condiments like ketchup, mustard or relish. Peanuts have about 6 calories a piece and they’ll keep you occupied for most of the game (they take a while to crack open and eat), but remember to share the bag to keep the fat in check. A half-cup of Cracker Jack weighs in at about 120 calories and 2 grams of fat. But you’ll get way more than a half-cup at the park. Again split it with a buddy. If you’re in the mood for dessert, go for frozen yogurt over ice cream or cotton candy.

Many stadiums have committed to offering lighter options, including salads, fruit cups and sushi rolls. There are even a few baseball organizations partnering with local wellness centers to improve menus. Dr. Michael Roizen of the Cleveland Clinic established a program to offer healthy options at the Cleveland Indians’ stadium.

Play It Smart
Here are a few other tips to keep in mind:

• Eat before you get there — at home, en route to the stadium or tailgating in the parking lot. You can control your options then.
• Stick to just a taste — slash calories by sharing with friends.
• Go light on the beer and soda –- liquid calories can add up fast!
• Forgo the heavy condiments like mayo, cheese and creamy salad dressings.
• Keep your mouth occupied with sugarless gum and cheering on your favorite player.
• Bring a snack. Check ahead to see if you can carry in your own nibbles — like fruit or homemade trail mix.
• Move around. Don’t just wait for the seventh-inning stretch — get up between innings and walk up and down the bleachers. It will keep you busy and burn off a few calories, too.

TELL US: How do you chow down at the ballpark and still keep things in check?

I don’t eat a lot of red meat, but when the craving strikes, I won’t deprive myself. Here are a few ideas for ordering a dreamy burger while avoiding a calorie nightmare.

Nutrition Lowdown
Many of your favorite restaurant cheeseburgers tip the scales at 1,100 calories and 75 grams of fat (that’s more than a days worth!). You can shave off calories and fat immediately just by making your own burgers with 3 to 4 ounces of lean ground beef — or cutting down the restaurant burger to that size. Beef is a great source of protein and iron; lean varieties have all these nutrients and less artery-clogging saturated fat.

Resist the Temptation to “Supersize”
No need to order the 5-pound burger — the smaller, the better (kid’s menu, anyone?). Be smart and pass on the mound of fries and gallon of soda (classic companions to a juicy burger). So your burger isn’t lonely, order up a side salad or some steamed veggies. If your burger just isn’t the same without the fries (I hear ya!), make sure you split the order with a buddy or two.

Lighter Burger Options
Lighter alternatives to beef include ground turkey, chicken or bison. Sometimes cheeseburgers come on 300-calorie buns; see if you can have your burger on an English muffin or sliced bread instead. Ask if there is low-fat cheese (every little bit helps), skip the bacon and steer clear of mayo and “special sauce” (which might be a sodium, sugar and fat nightmare) — go for low-fat condiments such as ketchup, mustard, relish or pickles.

[Photo by Tom Censani]

TELL US: What’s your favorite low-cal way to prep a burger?