I’m a nutritionist and you can eat pizza on a diet – here’s my simple hacks to a healthier slice
WE are – understandably – a nation of pizza lovers.
In fact, YouGov data says one in eight Brits would opt for pizza when choosing a takeaway, with younger adults picking pizza over Indian, Chinese or fish and chips.
Only problem is, pizza tends to not be so light on the calories.
In fact, it can be a carb-heavy, fat-laden meal thanks to its doughy base and cheesy top.
An American pizza from a popular UK pizza chain racks up around 1,000cals, while a stuffed crust Hawaiian at another UK pizza chain comes in at 1,344 calories.
So, if you’re watching your waistline, pizza might not seem like an obvious meal choice.
But, nutritionist Harriet Lidgard says that if you love pizza, then by no means should you feel like you have to cut it out: “This will only lead to you wanting it more and overeating when you do allow yourself to have it.”
If you are wanting to be conscious of your health when choosing which pizza to order, there are a few things to consider.
The best pizza choices when eating out…
The crust
Harriet says: “Whole wheat crust is a good option because it contains more fibre and nutrients than regular crust.
“This can help keep you feeling fuller for longer and provide you with more sustained energy throughout the day.”
If you’re watching your calories, a thin crust pizza is a good option, as it typically contains significantly fewer calories than thicker crusts.
Harriet says: “It’s also a good choice if you prefer a crispy texture.
“If you have a gluten intolerance or allergy, then a gluten-free crust is a must.
“These crusts are typically made with a combination of gluten-free flours such as rice flour, potato starch, and tapioca flour.”
As for stuffed crusts, give them a swerve as these are packed with more cheese.
Cheese is delicious but you can have too much of a good thing.
If cauliflower crust is an option, then this offers a gluten-free, low-carb alternative to traditional pizza crust.
Harriet says: “It’s made with a combination of cauliflower, cheese, and eggs, and can be a good option for those who are trying to reduce their carbohydrate intake.”
The cheese
“If you are looking for a lower fat cheese, opting for cottage cheese, feta, goat’s cheese, and light mozzarella can be good options.
“These will still add flavour and nutritional value to your meals,” says Harriet.
Looking to increase protein? Look for cottage cheese, ricotta, and parmesan.
Avoid adding extra cheese to your pizza; cheese is delicious but adding extra cheese to a pizza can really up the calories and fat content.
The toppings
Harriet says: “Opt for lean meats such as chicken, fish and prawns over high-fat options such as pepperoni, sausage, and bacon, which are high in saturated fat.”
Saturated fat has been linked to an increased risk of heart disease and other health problems.
She adds: “Saturated fats can raise cholesterol levels and they can cause inflammation in the body, which has been linked to a range of health problems.”
Many of these processed meats are also high in sodium which can leave us bloated and lethargic.
Harriet says: “For extra toppings opt for grilled or roasted vegetables instead of fried chicken, fried onions, or fried peppers.
“Grilled or roasted vegetables are lower in saturated fats and can provide heart-healthy nutrients like fibre, vitamins, and minerals.
“Also, grilling or roasting vegetables can help retain their nutritional value, while frying can cause them to lose some of their nutrients,” she adds.
Calorie counting? Try splitting a pizza with a friend instead and order a large side salad too for extra nutrients.
Making your own pizza…
The crust…
If you choose to be a pizza whizz in the kitchen at home, Harriet has a few tips for making sure your DIY pizza doesn’t leave you feeling overly bloated and heavy.
When it comes to the flour used for your crust, there’s a few ‘healthier’ choices.
Harriet says: “Whole wheat flour is a good option because it contains more fibre and nutrients than all-purpose flour.
“It also has a lower glycaemic index, which means that it won’t cause your blood sugar to spike as much as white flour.”
Blood sugar spikes can lead to energy crashes, which could leave us reaching for more carbs and sugar fairly soon after.
Harriet says: “Almond flour is a gluten-free and low-carb option that’s high in healthy fats and protein.
“It has a slightly sweet flavour and can give your pizza crust a nutty taste.”
There’s also chickpea flour which is high in protein and fibre, making it a good option for those looking to increase their protein intake.
Harriet says: “It also has a lower glycemic index than all-purpose flour, which means it won’t cause your blood sugar to spike as much.”
The toppings…
Harriet says: “Choose a tomato-based sauce instead of a creamy or high-fat sauce.
“It provides important nutrients such as lycopene, a powerful antioxidant that may help reduce the risk of cancer and heart disease.
“Making your own can also be a great option and is easy using onion, garlic, herbs and a can of tomatoes.”
Go easy on the cheese…
Harriet says: “Use a moderate amount. Cheese is delicious but you can get the same taste and satisfaction without going overboard.”
100g of mozzarella has around 300 calories, with the same weight of cheddar packing in around 400 calories.
For the toppings…
Go crazy with the veggies, such as peppers, mushrooms, onions, spinach, and tomatoes.
Harriet says: “This will add flavour, fibre, and important vitamins and minerals to your pizza.
“Try to use a variety of colourful veggies to ensure you get a variety of nutrients.
“Use lean protein sources such as grilled chicken, fish, or tofu instead of high-fat meats such as sausage or pepperoni and use herbs and spices for flavour instead of using lots of sauces or dressings.”
Harriet recommends basil, oregano, garlic, and chilli flakes.
You may even want to add some healthy fats to your homemade pizza for extra nutritional benefits.
Just be wary of portion control and use these fats sparingly.
Harriet says: “Olive oil is a great source of healthy monounsaturated fats and can add a rich, savoury flavour to your pizza.
“Drizzle a little bit on top of the pizza before baking or use it to brush the crust.”
Avocado makes a good pizza topping, as do nuts, for some extra crunch.
Harriet says: “Adding some smoked salmon as a topping can be a great way to include some healthy omega-3 fatty acids.
“Salmon is also a good source of protein, making it a great addition to a homemade pizza.
“Overall, including pizza in a healthy and balanced diet is all about balance and moderation.
“We don’t want to deprive ourselves of things we enjoy, but rather make mindful choices that support our health and wellbeing.”