What's the healthiest pizza to order? A guide to making better choices

According to the National Health and Nutrition Examination Survey, pizza is on the menu for 1 in 8 Americans on any given day. Finding what's the healthiest pizza to order can seem daunting, but with strategic choices, you can make this comfort food fit into a balanced diet.

Quick Summary

This guide provides practical strategies for selecting healthier pizza options, including smart choices for crust, sauces, cheese, and toppings. It covers how to reduce calories and sodium while maximizing flavor.

Key Points

• Choose Thin Crust: Select thin crust over thick, deep-dish, or stuffed crust to significantly reduce calories and refined carbohydrates.

• Go Light on Cheese: Ask for less cheese or opt for fresh mozzarella to decrease saturated fat and sodium content without sacrificing flavor.

• Favor Veggie Toppings: Pile on nutrient-dense vegetables like spinach, mushrooms, and peppers to increase fiber and vitamins, aiding in fullness.

• Pick Lean Protein: Replace processed meats like pepperoni and sausage with lean protein options such as grilled chicken or shrimp.

• Add a Side Salad: Pair your pizza with a fresh side salad to boost fiber intake and make the meal more balanced and filling.

• Mind Portion Sizes: Order smaller sizes and practice mindful eating to avoid overconsumption and stick to your dietary goals.

Deciphering the Anatomy of a Healthier Pizza

Pizza's reputation as an 'unhealthy' food largely comes from its high-calorie, high-sodium, and high-saturated fat ingredients. However, by understanding each component, from the base to the toppings, you can make significant improvements to its nutritional profile, even when ordering from a chain restaurant. The key is to control the quality and quantity of your ingredients without compromising on taste.

The Importance of Crust Choice

Your pizza's foundation is a major determining factor in its overall healthiness. A thick, deep-dish, or stuffed crust can add hundreds of extra calories and refined carbohydrates per slice.

• Opt for thin crust: A thin crust is almost always the healthier choice, as it reduces the amount of dough, and therefore calories, carbs, and fat per slice.
• Explore alternatives: Many pizzerias now offer whole-grain or gluten-free crusts. A whole-grain crust adds valuable fiber and nutrients. For a more dramatic change, some places offer cauliflower crusts, but read the nutritional info carefully, as some brands add fillers that increase fat content.

Choosing a Better Sauce

While often overlooked, the sauce can be a hidden source of added sugar and sodium, especially with mass-produced varieties.

• Stick to tomato-based: A simple, marinara-style tomato sauce is generally a safe bet. It offers a dose of lycopene, a potent antioxidant, especially in cooked tomatoes.
• Consider pesto or olive oil: For a flavorful change, ask for a pesto or olive oil base. Both can add healthy fats and unique flavor profiles.
• Avoid creamy sauces: Stay away from creamy sauces like alfredo, which significantly increase the saturated fat and calorie content of your pizza.

Strategic Cheese Selection

Pizza and cheese are inseparable, but that doesn't mean you can't be smart about it. The amount and type of cheese are critical.

• Request less cheese: A simple request for 'light cheese' or 'half the cheese' can drastically reduce saturated fat and sodium.
• Choose fresh over processed: Fresh mozzarella, often used on Margherita-style pizzas, is typically lower in sodium than the shredded, processed kind. Other flavorful, lower-fat options include feta, ricotta, or goat cheese.

Loading Up on Lean Toppings

This is where you can truly boost the nutritional value of your meal by adding nutrients and fiber.

• Pile on the veggies: Vegetables are your best friends. Ask for extra spinach, mushrooms, bell peppers, onions, or artichokes. They add fiber and vitamins, helping you feel full faster.
• Select lean protein: Skip the processed meats like pepperoni, sausage, and bacon, which are high in saturated fat and sodium. Instead, opt for lean protein sources like grilled chicken, shrimp, or even anchovies.
• Think fresh: Adding fresh basil, arugula, or fresh-cut tomatoes after the pizza is baked can add a vibrant, fresh flavor without extra cooking time.

Customizing Your Healthiest Pizza Order: A Checklist

When you're ready to place your order, keep this checklist in mind:

• Crust: Thin crust is the top choice. Whole-grain or veggie-based alternatives are also excellent.
• Sauce: Simple red sauce is best. Pesto or olive oil are good alternatives. Avoid creamy, white sauces.
• Cheese: Ask for light cheese or use fresh mozzarella. Feta or ricotta are also good options.
• Toppings: Load up on veggies like spinach, mushrooms, and peppers. Select lean protein such as grilled chicken.
• Portion Control: Order a medium instead of a large to automatically limit your portion size.
• Side Dish: Pair your pizza with a side salad to add more fiber and nutrients.

Healthiest vs. Least Healthy Pizza: A Comparison

Feature	Healthiest Choice	Least Healthy Choice
Crust	Thin crust, whole-grain, or cauliflower	Deep-dish, stuffed crust, or thick pan pizza
Sauce	Simple tomato or pesto	Creamy alfredo or sauces with added sugar
Cheese	Light or half-cheese, fresh mozzarella	Extra cheese, multiple processed cheeses
Toppings	Grilled chicken, spinach, mushrooms, peppers, onions	Pepperoni, sausage, bacon, triple meat
Nutritional Impact	Lower calories, lower fat, less sodium, more fiber	High in calories, saturated fat, and sodium
Pairing	Side salad with light vinaigrette	Cheesy breadsticks, fried appetizers

Adopting a Healthy Pizza Mindset

Beyond the specific ingredients, your mindset towards eating pizza plays a huge role in its health impact. It's okay to enjoy your favorite foods in moderation. Restricting yourself completely can backfire and lead to overeating later.

• Enjoy Mindfully: Savor each bite and pay attention to your body's fullness cues. Pausing between slices can help you recognize when you're satisfied, not just eating because it's there.
• Make it a Balanced Meal: Pair your pizza with a hearty side salad to round out the nutrients. The fiber in the salad will help you feel full and adds vital vitamins and minerals.
• Consider Frequency: While it is possible to eat pizza more often with the right modifications, balancing it with an otherwise healthy diet is crucial for long-term goals.

For more insights into creating a balanced and healthy meal plan, consult authoritative sources like EatingWell's guide on pizza nutrition.

Conclusion: Your Healthier Pizza is a Choice

What's the healthiest pizza to order isn't a single item on a menu, but rather a series of intentional decisions. By opting for a thin or whole-grain crust, choosing a simple sauce, going light on the cheese, and loading up on vegetables and lean protein, you can transform a typically indulgent meal into a nutritious and satisfying one. Remember that moderation, portion control, and pairing your pizza with other healthy elements like a salad are the most powerful tools in your arsenal for a healthier pizza experience. Enjoying food should be a pleasure, and with these tips, you can enjoy pizza knowing you've made the best choices for your health.

Frequently Asked Questions

Is thin crust pizza really healthier than thick crust?

Yes, thin crust pizza is generally healthier because it has less dough, which means fewer calories and carbohydrates per slice compared to thick or deep-dish options.

What's the healthiest sauce for pizza?

A simple, tomato-based marinara sauce is one of the healthiest choices. It’s naturally low in fat and provides antioxidants. You can also opt for a pesto or olive oil base to add healthy fats.

Are cauliflower crust pizzas always healthier?

Not necessarily. While they can be a lower-carb alternative, some commercial cauliflower crusts contain starches and rice flour. Always check the nutritional information, as some can be higher in fat than regular thin crust.

How can I reduce the sodium in my pizza order?

You can reduce sodium by asking for half the cheese, skipping processed meats like pepperoni, and choosing a simple, tomato-based sauce instead of a processed or creamy alternative.

What are some healthy topping swaps for meat lovers?

Instead of sausage or pepperoni, opt for leaner protein sources such as grilled chicken, ham, or seafood. These provide protein without the high saturated fat and sodium levels of processed meats.

Is it okay to eat pizza once a week and still be healthy?

Yes, pizza can be part of a balanced diet when eaten in moderation. The key is to control portion size and choose healthier ingredients, such as a thin crust and plenty of vegetables.

What should I order on the side with my pizza for a balanced meal?

Pairing your pizza with a side salad is an excellent choice. It adds fiber and nutrients that help increase fullness and create a more balanced and nutritious meal.