health
Tuesday, October 12, 2010 Page 7
Enjoy a favorite, but cut back on calories October is National Pizza Month Everyone likes pizza. Americans eat an average of 46 slices of pizza every year – not surprising since there seems to be a pizza for every occasion, meal and ethnic flavor. Most people think of pizza as a junk food, but it doesn’t have to be. By selecting the right toppings you can make your pizza healthy and Food for Thought include all of the food groups. n Start with a healthy crust. By choosTracey Shaffer, RD, LD, is a Hy-Vee dietitian ing a whole-wheat crust instead of a white at the Blue Springs location The crust you add more fiber to your pie. If you information provided should not be conchoose a thin crust over a thick crust, you save strued as professional medical yourself calories and too many unwanted caradvice. E-mail her at bohydrates. 1033dietitian@hy-vee.com. n Think about your sauce. A traditional red sauce has cancer-fighting lycopene and is much lower in fat and calories than a creamy alfredo sauce. ging saturated fat. Instead, choose Canadian n Easy on the cheese. The cheese most bacon or chicken. often used on pizza is mozzarella, a low-fat, Celebrate Pizza Month in October with this healthier cheese that contains bone-building alternative snacking pizza: calcium. Just beware of the amount you use. A fine sprinkling is All you need: all you need. n Choose 2 whole grain tortillas healthy toppings. 1 tsp olive oil, divided Load your pizza 1 (17 oz) container plain Greek yogurt with the healthy 1 pkg reduced-sodium taco seasoning stuff and cut back 1 tomato, chopped, divided on the unhealthier 1 cup chopped broccoli, divided options. Onions, 1 cup shredded lettuce, divided black olives, red ¼ cup shredded taco cheese, divided or green peppers, ¼ cup taco sauce or salsa, optional spinach, pineapple, All you do: mushrooms, tomatoes and broccoli 1. Preheat oven to 350 degrees F. all give your pizza 2. Place two tortillas on baking sheet. Drizzle oil on both tortillas. a nutritional boost. Bake for 5-10 minutes or until crisp. n Lean away 3. Mix together yogurt and taco seasoning. Spread yogurt mixture from high-fat onto tortillas. meats. Sausage 4. Top with vegetables, cheese and taco sauce. and pepperoni are Nutrition facts per serving: 280 calories, 5g fat, 660mg sodium, 33g carhigh in calories bohydrate, 5g fiber, 8g protein. and artery-clog-
Tracey Shaffer
Taco Veggie Pizza