“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. 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. 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.
1. Load Up Your Pizza With Veggies for Extra Nutrients
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. 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. So when in doubt, add more veggies for a filling, vitamin-packed pie. RELATED: Which Foods Are High in Vitamin C?
2. Opt for a Thin-Crust Pizza to Cut Down on Calories
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. For example, a study published in August 2019 in the Journal of the American Heart Association 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. 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.
3. Be Mindful of the Cheese You Choose to Limit Saturated Fat
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.” Here’s the nutrition info for those cheeses, which tend to be lower in fat than their whole-milk counterparts: Part Skim MozzarellaAccording to the USDA, 1 ounce (oz) contains:
72 calories4.51 g total fat2.87 g saturated fat222 mg calcium, which is 17 percent of the DV
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. Part-Skim Ricotta CheeseAccording to the USDA, 1 oz contains:
39.1 calories2.24 g total fat1.4 g saturated fat77.1 mg calcium, which is about 6 percent of the DV
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. RELATED: 5 Cheeses You Can Eat on the Keto Diet — and 5 You Can’t
4. Go for a Whole-Wheat Crust for Extra Nutrition or a Veggie Crust for Fewer Carbs
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. 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 homemade, like cauliflower, broccoli, and beet, as ways to help complement a pizza night, which you can eat in addition to your traditional crusts to help increase vegetables,” says Kimberlain. That means, you could, for example, have a slice of traditional crust pie as well as a slice of veggie crust pie to mix things up! You’ll also score fiber from the veggie crust — and it’s low in carbs, too. A frozen cauliflower crust, for example, has about 3 g carbohydrates per slice, according to the USDA, and just under 1 g fiber. You’ll get other nutrients from a cauliflower crust, too, like 9 g protein (due in part to the egg that’s also in the recipe), according to the USDA.
5. Choose Lean Proteins Like Chicken Over High-Sodium, High-Fat Pepperoni
Thanks to the cheese, your pizza will already contain protein, but many pizza lovers add another protein source as well, so be mindful of what else you put atop your pie. “Avoid fatty meats. Either do vegetarian or keep it to leaner meats like chicken breast, seafood, or extra-lean meat,” says Lemond. Adds Kimberlain, “Current recommendations are to limit the intake of processed meats like bacon, sausage, and pepperoni, which are not only high in sodium but also saturated fat.” The American Heart Association recommends minimizing processed red meats like bacon, salami, and sausages. A large slice of thin-crust pizza with extra veggies, for example, has 5.5 g saturated fat and 703 g sodium, according to the USDA, while a large slice of thin-crust pizza with extra meat has over 8 g saturated fat and 850 mg sodium, per the USDA. RELATED: 6 Ways Carnivores Can Add More Plants to Their Plate
6. Slather on the Red Sauce — It’s Loaded With Essential Nutrients
Red sauce makes pizza taste delicious, and it also delivers serious nutrients. “Traditional red sauce will provide vitamins A and C along with the antioxidant lycopene,” says Kimberlain. For example, ¼ cup of tomato-based sauce gives you over 7 mg vitamin C, which is about 7.8 percent of your DV, as well as 21 micrograms RAE of vitamin A, for about 2 percent of the DV, according to the USDA. Vitamin A, meanwhile, is important for everything from vision to keeping your immune system functioning at its best, according to the Mayo Clinic. Furthermore, lycopene is an antioxidant that gives red fruits and vegetables their hue, and it has even been linked to lowering the odds of certain cancers, as well as reducing the risk of stroke, according to Harvard Health Publishing. “Red sauce is a better option than the creamier sauces like white pizza options,” says Kimberlain. For example, the Cleveland Clinic notes that an Alfredo sauce is high in saturated fat and sodium, and while it can be included in a healthy diet in moderation, pizza makers tend to use sauces and toppings liberally. If you’re not a red sauce fan, there are other options. “You can use pesto, made with heart-healthy nuts and oils,” says Kimberlain. Pesto is made with pine nuts (though you can also substitute almonds or walnuts), and nuts can potentially do everything from help lower your LDL (“bad”) cholesterol to improve the health of the lining of your arteries, according to the Mayo Clinic. Pesto is also made with olive oil, which, according to the American Heart Association, may lower heart disease risk. Pesto confers a basil- and nutty-driven flavor. “Simply watch the quantity that you’re using — a little actually goes a long way with the flavor,” says Kimberlain.
7. Pair Your Pie With a Healthy Side to Complete Your Meal
Pizza night isn’t just about the pie — it’s also about what you pair with your slices. “Side dishes can play a big role in creating an overall balanced meal,” says Kimberlain. Try a veggie appetizer. “I love to munch on cut-up veggies before the pizza — so celery, cucumber, and carrots — paired with a yogurt-based ranch dip,” says Kimberlain. Then when it comes to dinner time, she suggests enjoying two slices of thin-crust pizza with a side salad. “The vegetables help provide fiber, which play a role in helping you to feel fuller,” says Kimberlain. For example, 1 cup of raw kale provides 1 g fiber, according to the USDA. Throw a few other veggies on top (like sliced carrots and cucumbers), then toss it with a dressing made from lemon juice, olive oil, and a bit of salt, and you’ve got one satisfying, fiber-filled meal. RELATED: 14 Healthy Salad Greens Ranked From Best to Worst
8. Eat Slowly to Enjoy Your Food, and Relish the Company
Yes, you’ll want to consider what’s on your plate during pizza night but also think about the pace at which you eat. “Really savor the flavor of the food. Instead of shoveling in your food in a matter of minutes, slow down and enjoy the pizza,” suggests Kimberlain. “This, too, can help with your portions.” If you eat slowly, then you’ll realize when you’re full, without overdoing it. Lemond adds, “Your protein, grain, and vegetable is all in the pizza, so you can just eat slowly until satisfied.” Also, don’t forget to enjoy the people you’re dining with. “Maybe in your house, Friday night is now pizza night — think of all the memories that can and will be created,” says Kimberlain. Why might this matter? “Research continues to show the health benefits of friendship, social connections, and creating a family bond,” she explains. According to Harvard Health Publishing, strong relationships and social bonds can improve health and increase longevity — win-win. Another small study published in June 2019 in the International Journal of Environmental Research and Public Health suggests that social connections helped improve the well-being of people living with long-term health conditions. “More important sometimes than the food is the tradition itself that’s been created,” says Kimberlain.
