When you think of healthy, diet-friendly meals, pizza does not always come to mind. Delivery, frozen and restaurant pizzas may be high in fat and calories, but pizza does not have to be a nutritional zero. If you tweak your order or craft a semi- or totally home-made version, pizza can be a nutritious family pleaser.
Calories and Fat
A commercially purchased cheese pizza contains 272 calories for the average slice, up to 350 calories for stuffed crust varieties, and 480 calories for slices that pile on several types of meat and feature a stuffed crust. While a slice of regular cheese contains about 10 g of fat, some with extra meat and cheese contain up to 28 g of fat per slice, 10 g of which is saturated. Frozen pizzas contain an average of 432 calories and 22 g of fat for 1/3 of a 15 oz. product with pepperoni. A homemade pie made with a dough of flour, water and a little olive oil with tomato sauce and ½ oz. of low-fat mozzarella contains just 160 calories per slice.
Other Nutrition Information
An average slice of commercial, cheese pizza offers 34 g of carbohydrates and 12 g of protein. When made with refined flour, a slice has 1.8 g of fiber. Depending on the amount of cheese on the pizza, an average slice can offer about 18 percent of the recommended dietary allowance for calcium.
Make It Healthier
If you do order out, choose a thin crust pizza -- or whole wheat if available -- to minimize the calories from refined carbohydrates. Ask the restaurant to go light on the cheese and order extra vegetable toppings such as peppers, onions and mushrooms to get a slice for about 180 calories and 6 g of fat. To keep saturated fat under control, avoid stuffed crusts and fatty meats such as sausage, ground beef and pepperoni. If you must have a meat topping, go for leaner Canadian bacon or ham. At home, substitute whole wheat flour for half of the white in the dough. Make your own sauce by pureeing cooked plum tomatoes with garlic, finely chopped onion, oregano and seasoning. Top with low-fat mozzarella or fresh mozzarella slices. Cook for 12 to 15 minutes in a 425 degree F oven.
Sodium Concerns
A typical slice of take-out pizza can contain as much as 550 mg of sodium. One-third of a typical frozen pizza has about 900 mg of sodium. A slice of meat-lover's stuffed crust from Pizza Hut contains more than 1,300 mg. The Institute of Medicine recommends just 1,500 mg per day, so a few slices put you well over this limit. Making pizza at home helps you control the sodium content.
Considerations
Even if you do not have the time or desire to make your own dough from scratch, you can craft a healthier pizza at home in minimal time. Many grocers sell pizza dough in the refrigerated or freezer section or prepackaged crusts in the bread aisle. Create a quick pizza sauce by stirring together canned tomato sauce, Italian seasoning and minced garlic. Top with pre-shredded, low-fat mozzarella and plenty of fresh vegetables. Bake for just about 10 to 15 minutes at 400 degrees F.
Member Comments