Real Living Nutrition Newsletter, August 7th, 2007
When working towards weight loss goals there are many food items that just seem taboo. It is true that many foods are higher in fat, sugar, and calories than other foods, but that doesn't mean you have to omit them. People can maintain their weight loss more effectively with a plan that includes moderation and balance.
Let's take pizza as an example. I have never met anyone who does not enjoy pizza and we are all well aware that pizza, with its white flour crust and melted cheese and high fat meats can add up in calories fast. It can, however, be part of your diet and not affect your weight if you follow some ground rules.
1). Choose a lower fat crust
How do you do this? Thin or regular crust pizzas are a better choice than pan pizzas. The pan pizzas have more fat added to the crust. This may make the crust more rich and crusty, but it also adds about 80 more calories per slice.
2). Avoid cream and oil/pesto based sauce
Using traditional tomato sauce is the best way to go. Many gourmet pizzas offer a variety of sauces now that can add up in calories and fat. Stick with a traditional tomato sauce to save those additional calories.
3). Pizza size
Have you ever noticed that your pizza slice is a different size at different restaurants? This is so important because one slice of pizza at your favorite parlor may actually be 2 servings. One medium slice pizza should be around 6 inches long. You don't have to break out the ruler, but be aware of how big your slices are.
4). Have a side dish
Traditionally, when we eat pizza that is all we eat for the entire meal. This can lead to excess calories with large portion sizes. Order a side salad with your pizza so you can eat less servings of pizza and still have a complete meal. Having a side salad instead of an extra slice of pizza saves around 100 calories.
5). Avoid the high fat toppings
Pepperoni and sausage add a lot of calories to pizza. Choosing Canadian bacon, vegetable, or just plain cheese can help you avoid excess calories.
6). Avoid adding extra high fat toppings
Adding extra meats and cheese will add anywhere from 50 to 100 extra calories per slice.
Let's do a pizza meal makeover:
Original pizza dinner
3 slices of pan pizza with extra cheese and pepperoni
12 ounce soda
Total: 1140 calories
Pizza dinner makeover
2 slices of regular crust pizza with tomatoes and mushrooms
1 side salad with ranch dressing
Water
Total: 530 calories
Second pizza dinner makeover
2 slices of thin crust pizza with tomatoes and mushrooms
1 side salad with ranch dressing
Water
Total: 470 calories
The moral of this article is that you don't have to give up higher calorie foods. It is all about balance and moderation. Making good choices with your pizza will help you manage all your weight loss goals and also allow you to have some fun foods once in awhile.
