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At the pizzeria with the nutritionist: tips for staying light

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At the pizzeria with the nutritionist: tips for staying light

Pizza on Saturday? Of course yes and, if desired, not just on Saturdays. In pizzeria you just need to know how to choose and now it’s even easier since it’s on the menus more and more often there is a wide variety of doughs and toppings suitable for those who follow specific dietary regimes and perfect for those who – for reasons of health and common sense – do not want to weigh themselves down. «There are many types of pizza and many ways to season pizza: it’s all about knowing how to balance them» says the doctor Elena Dogliotti, biologist specialized in Food Sciences and scientific supervisor for the Veronesi Foundation.

«In general, pizza is mainly a source of carbohydrates, therefore it does not reflect the proportions of the healthy dish (composed half of vegetables, a quarter of protein sources and another quarter of carbohydrate sources, ed.)” explains Dr. Dogliotti. «Not all pizzas, however, are the same: for example some are thinner than others and depending on the type of flour used they may contain more or less fiber and vegetable proteins» continues the doctor, who gave us some advice for choosing one light, healthy and balanced pizza (and maybe even treat yourself to two a week).

At the pizzeria with the nutritionist: 6 tips for staying light

Margherita pizza

Photo Beto – Getty Images

1. Choose your dough

«When there is the possibility of choice, the better prefer wholemeal or mixed cereal doughstthe: they are richer in fiber than those made with 00 flour, therefore they are more filling and do not cause blood sugar spikes. However, this type of dough is not recommended for those with irritable bowel problems: in these cases it is always important to personalize the choice based on your symptoms and the advice of specialists. As for the gluten-free doughthere is no reason to choose them if you are healthy, but they are essential for celiac disease and can be useful in other conditions or diagnosed intolerances.”

2. Season with vegetables

«You shouldn’t exaggerate with the toppings: obviously the exception isn’t a problem, but the ideal for pizza would be choose few ingredients and favor vegetables because they add flavor and reduce the caloric impact. Everyone has their own choice: be it mushrooms, broccoli, courgettes. What matters, if the intent is to eat a light pizza, is that the vegetables are the protagonists.”

3. Don’t overdo it with the mozzarella

«Another trick to reduce the calorie intake of pizza is to ask for reduce the mozzarella. If it seems lacking in taste, try with hoaxwhich has a stronger flavour, asking for a few flakes to be added after cooking: it adds a lot of flavour, but does not excessively load the pizza with calories and fat.”

4. Try to avoid cured meats

«Cold cuts and sausages should be limited to a minimum, even when they are used as a topping for pizza: they significantly increase calorie intakeare rich in saturated fat and sodium and, also According to cancer prevention guidelines, the less you consume, the better».

5. Make the pizza smaller

«For those who follow restrictive calorie diets due to weight or health issues, an effective strategy to avoid giving up pizza is ask for it smaller or eat only half of it, always preferring the wholemeal dough which is more filling. Any additional advice? Before the pizza, order a mixed salad dressed with extra virgin olive oil: it deceives the wait and in turn helps to increase the sense of satiety. The other half of the pizza could be eaten the next day, perhaps toasted for a savory breakfast.”

6. Reduce alcohol and sugary drinks

«. In short, if after eating pizza some discomfort appears, don’t always blame the pizza chef.”

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