"Is pizza healthy?" Review
Introduction
Finally…the most critical question will be answered: Is pizza healthy? Find out here (from the CNN.com article "Is pizza healthy?" Review).
The Answer
Pizza is healthy. And it isn't healthy.
Pizza can be nutritionally decent or a diet disaster, depending on the type of crust, the amount of cheese, and the toppings used.
Even healthy pizzas deliver a good amount of sodium from tomato sauce and cheese, so you should eat cautiously if you are watching your salt intake. Of course, the size of the slice and the number of slices you eat count, too.
Personal Trainer Wisdom: “To be or not to be….that is the question” is what I thought of when reading the first line of this article. Let’s be honest: you, like I, have been lured in by CNN with their Shakespearean introduction. Without any further banter, the author dives right in to answer this question. Without further ado, let’s evaluate:
While I also think there is a spectrum of “healthiness” when considering a slice of pizza, I want to assure you of one thing: Pizza isn’t healthy. It fails miserably to reach your nutritional ratio of need, and the main ingredients (cheese and crust) will most eventually send you to the ER with heart disease or diabetes (If you don’t believe it, check out published lists of the number killers of Americans).
That said, I love pizza. I worked in a pizza kitchen for three years in high school and often dream about dancing slices. If you do the same, be honest: It is a treat, not a nutritional meal. We can also call it a filler (and you may feel filled up while you sleep on the floor after eating it). What if you plan to eat it anyway? Then, this is what you should know. Putting aside the ingredients, the sodium is usually a big problem. You shouldn’t consume more than 1000-1500 mg of sodium daily; a personal pan pizza will give you at least that. Be mindful of your portions.
Pizza pros include the fact that it offers calcium from cheese and disease-fighting lycopene from tomatoes. Pizza crust made with whole-wheat flour (including whole white wheat flour) is healthier than regular white crust, as it offers whole grains and fiber and is digested more slowly than refined grains.
But what you put on your pizza can significantly impact its nutritional value. Toppings such as pepperoni, sausage, and extra cheese can boost saturated fat, sodium, and calories. At the same time, slices made with thinner crusts and topped with veggies tend to have lower calories, saturated fat, and sodium counts.
For example, a large slice of Pizza Hut's Thin 'N Crispy Veggie Lovers pizza has 240 calories, 4 grams of saturated fat, and 710 milligrams of sodium. But a large slice of the chain's Meat Lovers pan pizza with pepperoni, sausage, ham, bacon, pork, and beef has 480 calories, 10 grams of saturated fat, and 1,180 milligrams of sodium.
Personal Trainer Wisdom: First, dairy can cause inflammation in the body. If you’re seeking calcium, choose more nutrient-dense sources like dark leafy greens (yes, I know…not as exciting). Second, whole grains can also cause inflammation as they are highly processed and lack nutrition density, and they spike your blood sugar levels (though not as much as white flour). Unless whole grains are in the entire form, don’t convince yourself you’re making a healthy choice here. Translation: If you crave this treat, go all in with the white flour crust but less of it.
The second part of this section regarding the ingredients is dead on. You control whether this garbage can fire turns into a 5-alarm fire. Calories, fat, and sodium are the main culprits….your toppings will determine how far off the cliff you fall (especially if you’re already dancing on the line with the other choices you’ve made that day). By the way, Denver has so many great pizza options. You should avoid anything with “Hut” in the name.
Frozen pizzas can be a convenient dinner, but they too can vary regarding ingredients and nutritional value, especially with sodium counts. Hence, it's essential to read labels carefully (some contain small amounts of trans fats, too). Dairy-free and gluten-free pizzas are available, but their healthfulness varies as with their traditional counterparts.
Personal Trainer Wisdom: Short and sweet: Avoid frozen pizzas. They are more processed and less fresh, and the taste rarely compares to the real experience. Keep in mind that I ate one frozen pizza per weight to help with my misguided, immature attempts to gain weight and muscle.
Regarding kids and pizza, one recent study concluded that pizza consumption among children and adolescents was associated with a higher daily calorie intake and higher intake of saturated fat and sodium. The study also found that pizza eaten as a snack or from fast-food restaurants negatively impacted calorie intake.
According to the study authors, pizza consumed in schools did not significantly affect calorie intake, probably because it is not nutritionally different from other school entrees.
Personal Trainer Wisdom: Repeat after me: “Kids cannot eat whatever they want.” I know…you don’t believe me because they’re not overweight, and they can “burn it off.” Don’t kid yourself, though (pun intended). The most significant phase of a child’s physical development occurs between the ages of newborn and 8/9 (and I can argue that it is the age of 18-21).
Consider this: Would you give your car watered-down fuel or oil? Probably not because you know it won’t run efficiently (and may break down during your busy life). The same applies to your child when he or she needs the best fuel for a pivotal point in life. You don’t need to remove it from your child’s life. View it as a treat, not a weekly meal (and ensure your child understands why).
If you enjoy pizza regularly, try making it at home using healthier ingredients, such as whole-wheat English muffins, part-skim mozzarella cheese, and tomato sauce without added salt. And remember to top it with lots of vegetables; the more colorful your pizza, the better!
Personal Trainer Wisdom: Please don’t enjoy pizza regularly. Despite the efforts to make it healthy, it isn’t a tremendous nutritional fuel source. I often order a cheeseless pizza with extra vegetables. I attempted to lessen the effects while enjoying one of my favorite indulgences. Ultimately, though, life isn’t about living perfectly. Whatever you indulge in, realistically assess its value and consider its relationship to the other choices for that day. With that being said, who wants to grab 1-2 small slices of pizza?
Photo Credit:
CNN.com – Are the extra ingredients really the difference?
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
