Redefining Pizza

There's no argument that pizza is a popular dish in America, however, many people see it as the "forbidden food," laden with so much saturated fat, cholesterol and sodium they don't see how there could be any way it can fit into a heart-healthy diet. Others see it as a great food, complete with almost all their favorite food groups: they rationalize that the crust fits in the bread group, the cheese in the dairy group, h am or sausage in the meat group, and pizza sauce in the vegetable group. Even tack on some pineapple slices and you've added your fruit group! This is "healthy," isn't it? Maybe yes, maybe no.

Let's first look at why pizza has gotten such a bad reputation over the years, then delve into how you can choose healthful pizzas when dining out, or better yet, make healthful and tasty pizzas on your own.

Why the Bad Reputation?

While it's true that a lot of pizza ingredients like tomatoes, onions, tomato sauce, mozzarella cheese and crust can fit into a heart-healthy diet, others ingredients fall far from the "healthy foods" list including pepperoni, extra cheese, sausage or Alfredo sauce. Even these high-saturated-fat, high-sodium foods can fit into a healthy diet when eaten in moderation. The only problem is that "moderation" is not in the vocabulary of most pizza makers. After the extra cheese, cheese-stuffed crust, extra thick and crispy crust, "meat-lovers" portion of sausage, ham, pepperoni and bacon are tacked on, you've packed a whole week's worth of your allotted saturated fat! And that's only in a two-slice or 8-ounce serving.

We've listed a few of your favorite pizza brands below. Take a look and see how much saturated fat, total fat and sodium are contained in a single serving (something most of us exceed).

Note: Nutritional data derived from individual company information or from ESHA food analysis software program. Most serving sizes are based on a 12" medium-sized pizza unless stated otherwise.

Now, take into consideration the following nutrition guidelines for the WHOLE DAY for the following calorie levels:

If you were following a 1,600-calorie diet and decided to have two slices of Pizza Hut's Meat Lovers pizza, you'd consume:

• 43% of your total daily calorie needs
• 65% of your total fat allowance
• 116% of your saturated fat allowance (the most artery-clogging fat around!)
• 70% of your daily sodium allowance

And that's only in two slices! Most of us consume more than two slices, putting us even further into "fat-debt." Now, let's just say you choose the Pizza Hut Veggie Lovers pizza:

• 30% of total daily calorie needs
• 36% of total fat allowance
• 50% of saturated fat allowance
• 43% of daily sodium allowance

This option, of course, would be much better than the Meat Lovers pizza, yet it shows how fast you add up your daily fat, calorie and sodium allowance.

How Can I Cut Back and Still Enjoy Pizza?

Most of the pizza choices that contain the highest level of saturated fat and sodium are the ones that contain processed meats like pepperoni, sausage, bacon or extra cheese. Pizzas containing plain cheese, vegetables or ham slices generally contain less total and saturated fat, however, this doesn't always mean the sodium will be lower (e.g. Pizza Hut's Thin and Crispy Ham Pizza has 1,773 mg sodium for 3 slices).

How can you cut back on the amount of sodium and artery-clogging fat from the pizza you buy? Here are a few strategies to follow when ordering pizza:

1. Ask for half the cheese. Forget doubling the cheese, cut it down in half! This means you'll get half of the total fat, saturated fat, calories and sodium. And don't worry, there will still be PLENTY of cheese left on the pizza.
2. Order no cheese. You can order a cheese-less vegetable or chicken pizza with a dash of olive oil or even a little Parmesan cheese. It's a great way to cut the fat, calories and sodium and you won't believe how tasty these pizzas are.
3. Eliminate the meats. Even if you have good cholesterol, processed meats like pepperoni and sausage offer little to no nutritional value and lots of fat, calories and sodium. If you must have meat on your pizza, choose one and avoid the multiple meat topping choices. The lowest fat and calorie meat options are grilled chicken, Canadian bacon or ham.
4. Order veggies - and lots of them! But be cautious, many pizza-makers add more cheese to their vegetable pizzas, so ask before you order. Ask for a variety of colorful vegetables like broccoli, mushrooms, onions, green, yellow and red peppers, hot peppers or fresh tomato slices. They're not only low in calories, fat, and sodium - they taste great on pizza.
5. Order a side salad or cooked vegetables to boost the nutritional value of your meal and also helps with weight control because vegetables make you feel fuller faster. But be cautious, many a pizza-maker can wreak havoc on a healthy salad too. Avoid croutons, bacon bits, pepperoni slices, cheese and creamy or regular salad dressings. Choose dressings on the side as well. If you don't want to order a salad, and you're eating your pizza at home, heat up some green beans, cauliflower, carrots or broccoli to enjoy with your meal.
6. Avoid the "extras" such as garlic butter or ranch dipping sauces, complimentary wings or breadsticks, or fried Jalapeno poppers. These are all extremely high in calories, saturated fat and sodium.

How Can I Make Healthy Pizzas at Home?

Making your own healthy pizza at home can be a cinch. You can control what goes on your pizza and it also saves you money in the long run. Many people don't want to make their own pizzas because of the time involved. However, there are an array of ready-to-bake crusts available, pre-cut vegetables, reduced sodium sauces and shredded part-skim mozzarella cheeses that you can use to prepare a pizza in no time at all. And the best part: there's no tip involved!

Below are some ideas to make quick and healthy pizzas at home:

• Buy ready-to-bake, whole wheat crusts are usually found in the produce or freezer section of the grocery store or at your local bakery. Buy the bleached or enriched flour varieties only if no other options are available (such as Rhode's frozen pizza dough).
• Make a mini pizza using a whole wheat pita or lawash bread instead of regular pizza dough.
• Create your own reduced sodium pizza sauce using fresh basil, oregano, crushed black pepper, minced garlic, fresh tomatoes or cans of reduced sodium tomato paste, puree or sauce. Make a few batches and freeze in individual containers for future pizzas.
• Use leftover meats like grilled chicken breast or shrimp for quick pizza toppers.
• Top your pizza with something different like curried chicken, barbecued tofu, clams, scallops or even dried beans or lentils. You never know how it will taste until you try.
• Use fresh herbs like basil from your garden to bring out the flavors of the other ingredients.
• Use pre-cut veggies or fruit like broccoli, peppers, onions, olives or pineapples.
• Purchase part-skim mozzarella, low-fat or nonfat cheeses or even a soy or rice-based cheese alternative to top on your pizza to reduce the saturated fat and cholesterol.
• To cut the fat further, add grated Parmesan cheese instead of mozzarella.
• For a low-fat white pizza, use nonfat ricotta cheese or a low-fat bottled Alfredo sauce.

The varieties of toppings are virtually endless and are only limited to what you don't try. Whether you prepare the pizza ahead of time or buy the ingredients ready-to-eat; enjoy the wonderful flavors your own homemade pizzas offer, and reap the added benefit of knowing you're feeding your heart well!

• Quick and easy English Muffin Pizza

For more information on a heart-healthy diet plan, please contact the Preventive Cardiology and Rehabilitation Program at 216.444.9353 (or toll-free at 800.223.2273, extension 49353) and we can schedule a nutrition consultation.