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Pc Blue Menu Thin And Crispy Vegetables, Spinach And Goat Cheese Pizza
Nothing screams, “It’s the weekend!” more than a Friday night pizza. Or maybe you prefer pizza on Monday, to kick off the week with something delicious. No matter what evening (or evenings, we won’t tell) you prefer to have a slice, there’s good news for pizza lovers: Pizza can be a healthy, well-rounded meal.
“Pizza, when you think about it, is composed of carbohydrates from the crust, protein from the cheese, and fat from the cheese and toppings, and these are all the components of what a meal would typically contain, ” says Amy Kimberlain, RD, a Miami-based spokesperson for the Academy of Nutrition and Dietetics. “Not to mention that it provides energy and flavor, and overall can really hit the spot.”
Though some people believe pizza is an indulgence, that isn’t always the case. “It was often thought that pizza may not be the healthiest choice as it is generally considered high in sodium, calories, and saturated fat — however, not all slices are created equal, ” says Kimberlain.
Your Guide To Eating Healthier Pizza
The key is to think about the toppings, crust, and even the sides you have with it, Kimberlain notes. “Just like any other food, it's about how you make it, ” says Angela Lemond, RDN, co-owner of Lemond Nutrition in Plano, Texas.
If, for example, you order a 12-inch pan-crust pepperoni pizza from Pizza Hut, you’re looking at 286 calories, almost 14 grams (g) fat (including 5 g saturated fat), and over 29 g carbohydrates per slice, according to the U.S. Department of Agriculture (USDA). Double those numbers if you have a second slice (which, let’s be honest, many of us would) and you may be on your way to overdoing it on saturated fat for the day. To maintain a healthy weight and heart, if you’re consuming 2, 000 calories per day, limit your saturated fat to 16 to 22 g per day, according to MedlinePlus. That means one slice almost gets you to a third of your daily limit.
That’s why you may want to whip up your pizza at home. “There are a lot of different ways that pizza can be healthy. First, by making it at home you have the control over how, ultimately, it’s being made — and that’s the first step, ” says Kimberlain.
Now, A Pizza Which Is Nutritional
Read on to find other ways you can make pizza night healthier, so you can sit back and enjoy your pie without an ounce of guilt or worry.
Think of pizza as a scrumptious way to score heaps of veggies in one pan. “Add on as many vegetables as you can. They’re rich in vitamins and minerals, along with fiber to boot!” says Kimberlain.
Not sure what veggies work well together on a pie? Try Kimberlain’s favorite combination: “For the traditional red sauce pizza, I like throwing on all the veggies — tomatoes, peppers, onions, mushrooms, artichokes, olives, basil. I love the combination of them all, ” she says. This way, you get a meal bursting with nutrients your body needs to thrive.
Health Check: Can Vitamins Supplement A Poor Diet?
Mushrooms, for one, are a great way to get vitamin B3 (niacin), according to Harvard Health Publishing and the USDA; 1 cup of raw mushrooms delivers 3 milligrams (mg), which is 21 percent of your daily value (DV). And this multitasking vitamin helps keep your digestive system, skin, and nervous system healthy, the Mayo Clinic notes.
Meanwhile, bell peppers provide fiber: 1 cup contains over 3 g, according to the USDA, which is almost 11 percent of your DV. Fiber fills you up and maintains digestive health, according to the Mayo Clinic.
Bell peppers also give you vitamin C, Harvard Health Publishing and the USDA note — you’re getting 190 mg per cup, which is 211 percent of the DV.
Fueled Friday: Groovy Beet Pizza
Whether you’re ordering in or making the pizza yourself, go for a thin crust when you can. Why? “Thin crust means you can get more of the veggies in before getting full, ” says Lemond.
By going the thin-crust route, your main focus of the meal is the veggies, rather than the bread. Why that matters: Eating a more plant-based diet is an all-around healthy way to eat.
Found that people eating mostly plant-based diets, with a focus on vegetables, nuts, whole grains, fruits, and legumes, had lower odds of dying from a heart attack, stroke, and other cardiovascular-related diseases, compared with people who ate more animal-based foods.
Nice! Rising Crust Pizza
A thin crust has other perks, too. “Choose thin crust versus thick crust or even stuffed crust to help reduce the total calories and sodium, ” says Kimberlain.
One slice of a small thin-crust pizza with no cheese has 141 calories and 282 mg sodium, according to the USDA. Meanwhile, a small slice of thick-crust pizza with no cheese has 239 calories and 422 mg sodium, according to the USDA.
So to fill up on more veggies — the MVPs of your pizza — and lower your calories and sodium, thin crust is your best bet.
Great Value Strawberry Awake Cereal, 16.9 Oz
Most pizza lovers will tell you that cheese is essential for a good pie. But still, it’s important to be smart about what cheese you add.
“Cheese will provide protein and calcium; simply be mindful of how much you’re adding, as it does have saturated fat, too, ” says Kimberlain. “Opt for a 2 percent or part-skim mozzarella or skim ricotta.”
The same portion of whole-milk mozzarella contains 85 calories, 6 g total fat, 4 g saturated fat, and 143 mg calcium, for 11 percent of the DV.
Personal Pizza Dough Recipe
Comparatively, 1 oz of whole-milk ricotta has about 50 calories, 4 g total fat, 2 g saturated fat, and 72 mg calcium, for 6 percent of the DV.
Like Kimberlain, Lemond is a fan of ricotta on a pie. “My current favorite way to make pizza is doing these veggies on top of a layer of ricotta cheese, then bake or grill it on a pizza stone, ” she explains.
Whether you’re making pizza at home or ordering in, it’s important to think not just thin versus thick crust but also the type of dough. “If you’re able to make a whole-grain crust, this will help give you a boost of fiber, ” says Kimberlain.
Gluten Free And Cauliflower Crust Pizza Health Benefits
Consider this slice-by-slice comparison. A small whole-wheat thin-crust pizza with cheese, according to the USDA, has over 3 g fiber. Meanwhile, a small regular thin-crust pizza with extra cheese has 1.5 g fiber, per the USDA. That’s almost 11 percent your DV for fiber in whole wheat versus just 5 percent for a regular crust. “While you’ll still need to pay attention to the total portion consumed, starting off with a healthier crust can make a difference, ” she adds.
Veggie crusts are also a solid option. “I like the alternative pizza crusts on the market or ones that can be
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