<< back to archive
<< home
The right pizza can be part of a healthy diet
When Suzy and I were on a recent trip for a Movin’ and Munchin’ Challenge Event, the school district supervisor of school nutrition took exception with one of the food items we tell children to avoid—pizza.
That particular school district prides itself on the healthy options it serves its students at lunch. One of those healthy options is a whole wheat pizza with a variety of vegetable toppings.
So we’d like to clarify our stance on pizza. The 'right' pizza can be a healthy food; though it can be tough to find healthy pizzas from carryout restaurants or grocery stores. Most restaurant and frozen pizzas are loaded with lots of calories and fat because of an abundance of cheese and high-fat meats like sausage and pepperoni.
The healthiest pizza options will likely be ones you make yourself. At home you have control over what you are making.
Crust
A great place to start a healthy pizza is with the crust. Keep it thin—thicker crusts contain more calories.
Also, use whole wheat or part whole wheat flour in your pizza crust. Whole wheat flour is more nutritious. It contains most of the vitamins that are lost when making white flours. And whole wheat provides fiber that isn’t in the white crusts. Whole wheat dough and crusts are widely available in supermarkets, or you can make the dough at home without too much trouble.
Sauce
Traditional American pizzas contain sauce, usually made from concentrated tomato puree or paste. If you want something different, don’t be afraid to try a pizza without tomato sauce. You can use a brush of olive oil and sprinkle it with herbs before piling on the toppings, or simply used diced tomatoes in place of sauce.
Cheese
If you are using mozzarella, make sure to use the low-fat variety and use it in moderation. As an alternative, consider using feta cheese or simply some fresh grated parmesan.
Toppings
Try to use at least three vegetable toppings. Some options include: tomatoes, onions, black and green olives, mushrooms, all types of peppers, broccoli and spinach. And don’t forget fruit—pears, apples, and pineapple make great toppings too.
If you want meat on your pizza, think about healthier options such as grilled chicken and venison. If you want pepperoni or sausage, try turkey brands which usually have 50% to 75% less fat than regular brands.
Your pizza toppings are only limited by your imagination. Reviewing other healthy and delicious pizza recipes can spark even more ideas.
The end result
A vegetable-heavy pizza can be a tasty way to work around the picky habits of vegetable-averse children or adults. Just tell them they’re having pizza for dinner. And for even more fun—involve them in making it.
Keep portion size in mind when serving your pizza. Regardless of the ingredients, too much of any food is rarely a good thing.
