Pizza originates from Naples, Italy, but it has become widely enjoyed by Americans over the years. In fact, roughly 1 in 8 Americans are said to eat pizza on any given day, according to the National Health and Nutrition Examination Survey. This enduring popularity is also reflected in the magnitude of pizza sales, as an estimated 12.5 million pizzas were sold on last year’s Super Bowl Sunday alone.
However, due to pizza’s complex carbohydrates and high fat content, some people who intend to lose weight perceive it as unhealthy and particularly detrimental to their diets. Fortunately, we’ve got a few ideas on how to make healthy weight loss remain achievable without having to give up this delectable dish.
Load up on fiber and protein rich toppings
Based on Google search data from 2022, among the most popular pizza toppings in the US are pepperoni, bacon, and cheese. But these are typically high in sodium and fat, so try occasionally swapping them out for toppings that are rich in fiber and protein. These nutrients help promote modest weight loss by keeping you fuller for longer and thus preventing overindulgence.
Meat lovers can load up on protein by choosing leaner meats like thinly sliced salami, turkey, and white meat chicken. A touch of dairy-free white sauce with olive oil can also create a tasty base. But if you can’t ditch the dairy, then try out some of the healthiest cheeses that are an excellent source of protein and vitamins, like cottage cheese and goat cheese. Lastly, veggies of any sort help in increasing the fiber content of your pizza and making it more filling. Notable examples include hearty leafy greens like spinach and arugula.
Pay attention to portions
While fiber and protein help with appetite control, it’s also important to be mindful of your portions. One of the most common weight loss mistakes is to underestimate how portion sizes have grown substantially over the years. As a matter of fact, recent research has determined that most people underestimate portion sizes by up to 46%. This means opting for a medium pizza over a large one can already make a significant nutritional difference on a slice–by–slice basis.
While you can’t exactly measure your portions when you’re eating out, your hand serves as a handy guide to portion sizes. For example, a three-ounce serving of meat is roughly the size of your palm, while an ounce of cheese is approximately the same size as your outstretched thumb. Portion control can also be linked to mindful eating practices, such as slowing down to better savor each slice and being intuitive about when you’re satisfied to avoid eating more than you need to.
Go for low-calorie varieties
It’s also possible to stay on track with your weight loss journey by going for low-calorie varieties such as vegetable pizza. A previous look at the calorie count of various veggie-style pizzas can give you an idea of how to tailor your intake without necessarily restricting yourself.
Take note of how nutritional value goes hand-in-hand with pizza variety. A single serving of pizza can go up to 400 calories, with 10.5g of fat, 20.3g of carbohydrates, 1.5g of fiber, and 10.3g of protein. This makes a slice of Neapolitan Pizza Veggie on Cauliflower Crust an equally tasty and healthy option. It equates to roughly a quarter (110 calories) of the average calories per serving, but its nutritional value remains high with 4g of fat, 12g of carbs, 3g of fiber, and 4g of protein.
An effective way to significantly decrease the calorie content and increase the nutritional value is to consider the type of crust. The previously mentioned cauliflower crust, for example, can increase dietary fiber by up to 20%. Choosing thin or whole-wheat crust, on the other hand, can help reduce the count by up to 50 calories per slice.
In essence, eating pizza in a healthy and enjoyable way is possible. As long as you’re mindful of the toppings, portions, and overall nutritional value, you don’t have to say goodbye to your favorite dish anytime soon.