Deciphering the Healthiest Base
When ordering from a pizza takeaway, the first and most impactful decision you can make is regarding the base. The crust is a primary source of carbohydrates, fats, and calories. Opting for a thin crust over deep-dish or stuffed crust can have a significant nutritional difference on a slice-by-slice basis. A thin crust uses less dough, resulting in fewer carbohydrates and a lower overall calorie count. Some takeaways now even offer cauliflower or whole-wheat crust options, which can further boost fiber content and nutrient density. Stuffed crusts, in particular, are notorious for adding substantial amounts of extra fat and calories due to the added cheese, which is a major contributor to saturated fat and sodium.
Making Smarter Topping Selections
After the crust, the toppings are the next major factor in determining the healthiness of your takeaway pizza. The choices you make here can dramatically alter the fat, calorie, and sodium content. Processed meats like pepperoni, sausage, and bacon are typically very high in saturated fat and salt. A simple shift to lean protein sources can make a world of difference.
The power of plant-based toppings
Loading up on vegetables is one of the easiest ways to boost the nutrient profile of your pizza. Ingredients like onions, peppers, spinach, mushrooms, and tomatoes add fiber, vitamins, and antioxidants without the excessive calories of meat toppings. These high-fiber vegetables also help increase satiety, meaning you are likely to feel full sooner and eat fewer slices. Fresh herbs like basil and oregano can add flavor without the need for extra sodium-heavy seasonings.
Choosing lean protein options
If you prefer a meat topping, look for leaner choices. Grilled chicken, for example, is an excellent source of protein and is far lower in fat than processed meats. Seafood options like prawns or anchovies are also healthier alternatives. Some chains even offer turkey pepperoni as a lighter alternative to the traditional pork version.
The Role of Sauce and Cheese
Pay close attention to your sauce and cheese choices, as they are often hidden sources of calories and fat. Many takeaway pizza places use sauces with added sugars and high-fat content. Opt for a simple, tomato-based sauce, and if possible, ask if they can use a sauce with no added sugar. When it comes to cheese, the more you add, the higher the calorie and saturated fat count. Ask for half the normal amount of cheese or opt for lighter cheeses like part-skim mozzarella or feta. Blotting off excess oil with a napkin once the pizza arrives can also remove a surprising amount of fat and calories.
Side Dishes and Overall Meal Balance
What you order alongside your pizza is just as important as the pizza itself. Creamy dips and greasy side dishes like garlic bread, chicken wings, or cheesy potato wedges can quickly negate any healthier choices you made.
Healthier side options
- Side Salad: A simple green salad with a light vinaigrette is the ideal accompaniment. Research has shown that eating a salad before your meal can lead to consuming fewer calories overall.
- Bruschetta: As an alternative to garlic bread, bruschetta—toasted bread with fresh tomatoes and herbs—is a much lighter option.
- Roasted Vegetables: Some takeaways offer roasted vegetables, which are a great source of fiber and vitamins.
The Ultimate Healthier Pizza Order
Ordering a healthy pizza is a matter of making strategic swaps. The comparison table below highlights the difference between a typical order and a healthier, more balanced one.
| Component | Typical Unhealthy Order | Healthier Alternative | Net Effect |
|---|---|---|---|
| Crust | Deep-dish or stuffed crust | Thin crust or cauliflower crust | Fewer calories and carbs |
| Toppings | Pepperoni, sausage, extra cheese | Grilled chicken, prawns, mixed vegetables | Lower saturated fat and higher nutrients |
| Cheese | Extra or full-fat mozzarella | Normal or half portion of part-skim mozzarella | Significantly less saturated fat |
| Sauce | Creamy base or sugary tomato | Simple, low-sugar tomato sauce | Fewer calories and less added sugar |
| Sides | Garlic bread, creamy dips | Side salad with light dressing, bruschetta | Adds fiber, reduces total calorie intake |
| Portion | Large size, eat out of box | Medium size, serve on a plate | Controls overall consumption |
Conclusion
The perception that all takeaway pizza is unhealthy is not entirely accurate. While many traditional options are high in calories, fat, and sodium, the healthiest thing from a pizza takeaway is not a single item, but a series of smart choices. By opting for a thin crust, prioritizing vegetables and lean proteins, and complementing your meal with a nutritious side like a salad, you can significantly improve the nutritional profile of your meal without sacrificing flavor. Ultimately, balancing your desires with mindful decisions allows you to enjoy your favourite takeaway as part of a healthy diet.
For more guidance on how to make healthier takeaway choices across different cuisines, the NHS Live Well website offers practical tips.
