Download pizza made healthy - Fun and Fit

PIZZA MADE HEALTHY
It's a rarity to meet someone who doesn't enjoy eating pizza. While most people assume that all pizzas are
loaded in fat and calories, and can't fit into a healthy diet, if ordered properly, pizza CAN be part of a wellbalanced diet. Read on to learn how to order a perfect pizza slice.
Nutrition Facts and Figures
Ordering pizza from a delivery chain or restaurant can be a challenge since one slice can be loaded with
several hundred calories. This bite explains the best way to indulge in pizza without derailing your diet.
Crust
Thin Crust: In terms of calories, thin crust pizza is the best way to go. A slice of thin crust pizza has at least
50 fewer calories than a comparable slice of regular pizza. At Domino's, one large thin crust slice with
tomato sauce and cheese has only 190 calories.
Beyond the Bread
Cheese: Cheese is an excellent source of calcium, and a great protein source because it contains all of your
essential amino acids. While there are many wonderful low-fat varieties which would work well at home,
restaurants tend to opt for the smooth, creamy texture of full-fat versions which melt more evenly. Most
establishments are happy to honor requests for "light on the cheese", and many chains have even made this
an option available for online ordering. By doing this, you can still enjoy the richness of the cheese while
reducing your saturated fat, total fat, and overall calorie intake.
Sauce: Tomato sauce is a great source of several vitamins and minerals, as well as the antioxidant lycopene
which has been associated with decreased risk for certain cancers. The sauce is a great component of pizza,
providing lots of health benefits and very few calories.
Toppings: Skip meat toppings such as pepperoni and sausage that can add over 50 calories and 5 grams of fat
to each slice of pizza. Veggies such as green peppers, onions, and mushrooms contain no fat, are very low in
calories, and high in fiber and nutrients.
Portions
One of the hardest things about eating pizza from a restaurant is the portion size, since you are generally
ordering an entire pizza rather than just one slice. Here are a few important things to keep in mind:
* While all pies usually have eight slices, the difference between one slice of a 12" pizza and one from a 14"
pizza can be almost 100 calories!
* When extra pieces are sitting there it may be more tempting to take another serving. Make this a social
meal so that several people can share one pie...OR immediately freeze all the pizza that you are not planning
on eating so that you can save it for another night.
* A medium thin crust pizza from Dominos with "less cheese" is just under 1,000 calories. This is a great
size for two people or to save half for another day. The following chart depicts the nutritional information for
1/8 of a 14" cheese pizza at a few popular pizza chains.
*Nutritional Values based on large pizzas with regular cheese topping only.
Alyse's Advice
Start off by filling up on a green salad so that you don't go into the meal feeling ravenous. Then stay on track
with thin crust and light cheese. Keep your pizza simple by limiting your toppings to plain cheese, or better
yet load up on the veggies, while being mindful of your pizza portion size.
Los Angeles nutritionist Alyse Levine MS, RD, founder of NutritionBite. Visit her profile on LIVESTRONG.COM.
DANIELLE’s MAKE AT HOME IDEAS:
1. Using a whole wheat tortilla (try the Flat-Out brand sold at our Costco) place tortilla on a cookie
sheet in a preheated 400 deg. oven for just a few minutes. Flip over and let it crisp in the oven for
just another minute. Remove it from the oven and spread your sauce and toppings. Veggies like
onion can be put on raw, but may stay a little undercooked. If you want, you can sauté some onion,
mushroom and spinach then place that mixture on top (without the liquid). Measure out your cheese
to insure you are not over doing it. Place back in oven until browned on top.
Nutrition Info for Plain Cheese Flat-Out Pizza:
1 Flat-Out Flatbread Tortilla
½ cup sauce (I use Classico Marinara)
¼ cup Mexican Blend Shredded Cheese
Calories: 260, Fat: 12g, Cholesterol: 25mg, Sodium: 508mg, Carbs: 12g, Sugar: 5g,
Fiber: 9g, Protein: 8g
2. Using Oroweat Sandwich Thins, break in half and place on a cookie sheet in a preheated 400 deg
oven for just a few minutes. No need to flip. Remove from oven and spread sauce and toppings.
Measure out your cheese to insure you are not over doing it. The nice part about these is you can
make lots different pizzas very easily. Place back into oven until browned. These also work well in a
toaster oven.
Nutrition Info for Sandwich Thins Mini Pizza:
½ Oroweat Sandwich Thin
1/8 cup sauce (I use Classico Marinara)
1/8 cup Mexican Blend Shredded Cheese
Calories: 123, Fat: 5g, Cholesterol: 13mg, Sodium: 298mg, Carbs: 14g, Sugar: 3g,
Fiber: 3g, Protein: 6g
Here are some additional tips from the EAT THIS, NOT THAT website (www.eatthis.com)
 The official "Meat Lover's" moniker is owned by Pizza Hut, but you'll find pizzerias all over the
country producing their own iterations of the all- meat pie. The reliance on a slew of greasy meats
packs each slice with around 400 calories and 10 grams of saturated fat--double what you'll find in a
slice of Hawaiian pie.
 The White Sauce Pizza - The absence of fatty meats puts this pie on the lower end of the caloric
spectrum, but it's still just bread and cheese. The hallmark of the white pie is that it's served without
sauce, and as it turns out, the sauce is the healthiest part of pizza. Besides being loaded with vitamin
C, studies show that cooking tomatoes actually concentrates the disease-fighting lycopene found in
raw tomatoes.
 The Good Choice – A Mediterranean Pizza. This is generally among the most uniquely flavorful pies
on any pizza menu. Instead of sausage or pepperoni, it earns its big flavor through a combination of
artichokes, olives, sweet peppers, and sun-dried tomatoes--ingredients characterized by their
antioxidants and healthy fats. Sub this in for your normal pie and you'll trade calories for flavor and
nutrition.
www.funandfit.webs.com
Turbo Kick© Certified, CPR Certified
[email protected]
Granville Clubhouse Mondays & Fridays 8:30am