Pizza holds a special place in the hearts of many, known for its delightful taste and the joy it brings during shared meals with friends and family. As we dive into the characteristics that make pizza both appealing and controversial health-wise, let’s explore how we can enjoy it without compromising our health.
The Universal Appeal of Pizza
Pizza is beloved worldwide for its gooey cheese, customizable toppings, and the choice between a chewy or crispy crust. It’s a dish that truly lets you put your own spin on it, and best of all, it’s often shared in the company of friends.
Health Perspective on Pizza
Angel Planells, a Seattle-based registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, suggests a balanced view of pizza’s healthiness. Instead of labeling it outright as healthy or unhealthy, he notes that its nutritional value largely depends on the choices made regarding size, sauce, and toppings.
Pizza often gets a bad reputation due to its high calorie, sodium, and carbohydrate content. For instance, a single slice from a 14-inch cheese pizza at a chain restaurant contains about 285 calories, 36 grams of carbs, and 640 milligrams of sodium. If you add pepperoni, these numbers increase significantly. Considering the Dietary Guidelines for Americans recommends no more than 2,300 milligrams of sodium daily, a slice of pizza can account for nearly a third of this limit.
However, this doesn’t mean you should avoid pizza altogether. “It is undeniable that pizza is delicious, and there is always an opportunity to enjoy it without compromising your health,” Planells affirms.
Nutritional Insights and Pizza’s Role in a Healthy Lifestyle
According to Caroline Cederquist, M.D., board-certified family practice and functional medicine physician, many restaurant and frozen pizzas are high in calories, simple carbohydrates, sugars, sodium, and fats. Popular toppings like pepperoni, sausage, and ham are often processed and linked to health issues like heart disease and cancer.
Yet, pizza also contains beneficial ingredients. Tomato sauce is a good source of lycopene, beta-carotene, and vitamin C, while mozzarella offers protein, calcium, and phosphorous. Some crusts may even include whole grains, seeds, or vegetables.
“Nearly any food can be part of a healthy lifestyle when enjoyed in moderation,” explains Dr. Cederquist. Adding plenty of vegetables, accompanying the meal with a salad, and staying hydrated can help manage portion sizes and enhance the meal’s nutritional value. “Mindful eating and assessing your hunger before reaching for another slice are key,” she advises.
Changing Your Perspective on Pizza
The labeling of foods as “good” or “bad” can lead to unnecessary stress and potentially disordered eating. “The dichotomy can be paralyzing when making choices, particularly if you have an unbalanced view of food,” Planells comments. Focusing on overall eating habits rather than individual meals is more conducive to long-term health, adds Anna Smith, R.D.N., L.D.N.
Tips for Healthier Pizza
Whether ordering out or making pizza at home, here are some strategies for a healthier experience:
- Opt for a thin, whole-grain, or vegetable-based crust.
- Choose lean meats like chicken or shrimp, or skip the meat entirely.
- Load up on vegetable toppings.
- Reduce cheese or select low-fat options.
- Spice it up with red pepper flakes instead of calorie-heavy sauces.
- Use low-sugar tomato sauces or a light spread of pesto.
- Complement your pizza with a side salad dressed lightly to fill up healthily.
“Making your own pizza can be an empowering and enjoyable activity, giving everyone involved, especially children, a sense of pride in creating something from scratch,” Planells concludes.
While pizza may not traditionally be seen as a health food, the choices we make about its ingredients and how we enjoy it can significantly influence its impact on our health. By making mindful decisions and focusing on balance, pizza can indeed be part of a healthy diet, allowing us to savor its deliciousness without guilt.