Pizza often gets a bad rap for being too cheesy and greasy comfort food, but food experts insist that pizza isn’t all bad.
Pizza can be a convenient meal option that is healthy for the whole family while satisfying a craving at the same time.
Fox News Digital spoke with two registered dietitians about how to choose healthier pizza and which common toppings to avoid.
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Here’s how to make the next slice the “slice above” another slice:
1. Choose a better crust
Next time you make pizza, consider choosing a whole wheat or veggie-based crust.
“Switching from a traditional white flour crust to a whole wheat or veggie-based crust is a game changer,” says Hallie Aquanita, RD, registered dietitian with Anne Till Nutrition Group in Raleigh, North Carolina.
The next time you eat pizza with your family, choose a whole-grain or veggie-based crust — zucchini or cauliflower crusts tend to be lower in carbs and calories. (iStock)
She noted that the whole wheat crust is packed with fiber, which aids digestion and helps you feel fuller for longer.
“Fiber helps stabilize blood sugar levels, making it a great option for those watching their carbohydrate intake,” Aquanita continued.
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Similarly, vegetable-based crusts, such as zucchini or cauliflower, tend to be lower in carbs and calories.
You can reduce the carb content with some simple swaps.
Plus, opting for a thinner crust can be a winning strategy for making a healthier pizza.
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“Deep dish pizza is a delicious American favorite, but it’s higher in calories than regular crust pizza, and even lower in thin crust pizza,” Aquanita added.
This simple swap can also reduce the carbohydrate content.
2. Eat plenty of vegetables
Classic veggies like spinach, peppers, onions, mushrooms and tomatoes add flavor and nutritional value to your pizza without adding any extra calories.
“Topping your pizza with veggies not only adds a variety of flavors, but also adds vitamins, minerals and antioxidants to your meal,” Aquanita says.
The homemade veggie pizza is topped with mushrooms, peppers, tomatoes and spinach. Vegetables not only add a variety of flavours, but also “add vitamins, minerals and antioxidants to your meal,” says one nutritionist. (iStock)
You can also add fruit to your pizza to make it even more flavorful.
For example, pineapple can add sweetness to a meal.
3. Choose lean protein
Acquanita recommends avoiding highly processed meats like sausage and pepperoni, and replacing them with lean proteins like chicken, ground beef, or turkey.
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“Lean protein is low in saturated fat, which can lead to higher cholesterol levels and increase your overall risk of heart disease,” she said.
For those who don’t eat meat, plant-based foods like tofu can be a way to increase protein.
For those who don’t eat meat, plant-based foods like tofu can be a way to increase protein.
4. Reduce the amount of cheese
For many people, cheese is one of the best parts of pizza.
But while cheese is delicious, it’s also high in saturated fat and calories, warns Aquanita.
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“Ask for ‘light cheese’ or consider choosing a lower-fat cheese like part-skim mozzarella or feta,” suggests Aquanita.
This one swap will drastically reduce your overall calorie and saturated fat intake, providing major benefits to your heart health.
Enhance your pizza with fresh herbs like basil, oregano, and parsley, which add flavor and nutritional value at the same time. (iStock)
5. Add fresh herbs
Order your pizza with fresh herbs like basil, oregano, and parsley to give it extra flavor.
These will add flavor and nutritional value at the same time.
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“Herbs are rich in antioxidants that help reduce inflammation and support overall health,” says Aquanita.
6. Consider the size of your slices
A smaller pizza size might be healthier.
“A medium pizza slice is smaller than a large pizza slice, so by switching from a large to a medium, you’ll save nearly 100 calories per slice to begin with,” points out Kelly Homesley, RD, registered dietitian at Novant Health Bariatric Solutions in Charlotte, North Carolina.
“Upgrading your pizza from a large to a medium size can save you about 100 calories per slice to begin with.” (iStock)
Holmesley noted that most people focus on the number of slices they choose, without really considering the size of each slice.
7. Avoid creamy dipping sauces
Some pizza places also offer their pizzas with ranch or blue cheese sauce for dipping.
“This can add up to 250 calories to your diet (or more depending on the amount used) and a lot of excess fat,” Holmesley said.
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If you want to add a dip to your pizza, she suggested opting for a much lower-calorie alternative, like marinara sauce.
Other ways to make your pizza dinner even more delicious
The right side dishes and accompaniments can take a pizza meal to the next level.
One idea is to cut down on the number of slices you normally eat: Instead, nutritionists recommend adding a high-fiber salad full of veggies and a low-calorie dressing, such as balsamic vinaigrette. (iStock)
Here are some ideas to elevate your favorite pizza dinner.
Round out your meal with a salad. Cut down on the number of slices you eat each time, and instead include a high-fiber salad loaded with veggies and a low-calorie dressing like balsamic vinaigrette, says Holmesley.
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Add CrunchRaw vegetables with a high protein dip like hummus are a great addition to your diet.
Finish with fruitIf you’re still hungry, she also suggests finishing your meal with some fresh fruit, which is high in fiber and nutrients, instead of a traditional dessert.
