October is National Pizza Month, and pizza can absolutely be a healthy eating choice—if you negotiate that circle of deliciousness the right way, according to Lisa R. Young, Ph.D., R.D., author of The Portion Teller Plan.
Young actually has a very handy way to determine if you're eating the right amount. And, it turns out, it really is handy (in that all you need are your hands): one serving of pizza equals the size of one or two of your hands. Says Young: "Since portion size is highly individual, it's partly a matter of how many of your daily calories you might want to 'spend' on—for example—pizza that day. One slice of pizza is about six ounces and 300 to 400 calories. I would recommend enjoying one slice and pair it with a salad, roasted vegetables or fresh fruit, and a glass of water or low-fat milk."
In fact, Young helped Nestle in creating the Pizza Portion Guide, which can help you further figure out what amount of pizza can fit into your daily eating plan. She calls pizza a "a mixed dish," because it combines several food groups all in one slice: grains from the crust, calcium-rich dairy from cheese, and toppings that include vegetables and protein. "Being mindful of portion size is one of the best ways you can keep enjoying your favorite foods so you won't feel deprived," she says.
Also, Young says that lots of pizzas actually provide every food group in the USDA's MyPlate—well, except fruit, so she recommends balancing pizza with other foods. "Make half of your plate fruits and vegetables," she says. "And you can mix and match the toppings to keep the fun and flavor in creating your own pizza. Pizza is like a canvas that you paint with your favorite foods. For example, I recommend using California Pizza Kitchen Margherita with its new Crispy Thin Crust and add spinach and red and yellow peppers just before baking. Some other suggested pizza toppings include drained canned beans for lean protein, broccoli flowerets, diced bell peppers, and shredded carrots. Throw in a few choices for unexpected fun—strawberries, pineapple, or blueberries."
And if you're not into fruit on your pizza (though I know all of us have friends who are), Young recommends having a side of fruit either before or after you have your slice.
Cool trick, no? How often do you eat pizza?
