When working towards weight loss goals there are many food items that just seem taboo. It is true that many foods are higher in fat, sugar, and calories than other foods but you don't have to omit them. People can maintain their weight loss more effectively with a plan that includes moderation and balance.

Let's take pizza as an example. I have never met anyone who does not enjoy pizza but we are all well aware that pizza, with its white flour crust and melted cheese and high fat meats can add up in calories fast! It can, however, be part of your diet and not affect your weight if you follow some ground rules.

1).  Choose a lower fat crust

How do you do this? Thin or regular crust pizzas are a better choice than pan pizzas. The pan pizzas have more fat added to the crust. This may make the crust more rich and crusty but it also adds about 80 more calories per slice.

2).  Avoid cream and oil/pesto based sauce

Using traditional tomato sauce is the best way to go. Many gourmet pizzas offer a variety of sauces now but they can add up in calories. Stick with a traditional tomato sauce to save those additional calories.

3).  Pizza size

Have you ever noticed that your pizza slice is a different size at different restaurants? This is so important because one slice of pizza at your favorite parlor may actually be 2 servings. One medium slice pizza should be around 6 inches long. You don't have to break out the ruler but be aware of how big your slices are.

4).  Have a side dish

Traditionally, when we eat pizza that is all we eat with that meal. This can lead to excess calories with large portion sizes. Order a side salad with your pizza so you can eat less servings of pizza and still have a complete meal. Having a side salad instead of an extra slice of pizza saves around 100 calories.

5).  Avoid the high fat toppings

Pepperoni and sausage add a lot of calories to pizza. Choosing Canadian bacon, vegetable, or just plain cheese can help you avoid excess calories.

6).  Avoid adding extra high fat toppings

Adding extra meats and cheese will add anywhere from 50 to 100 extra calories per slice.

Let's do a pizza meal makeover:

Original pizza dinner

3 slices of pan pizza with extra cheese and pepperoni

12 ounce soda

Total: 1140 calories

Pizza dinner makeover

2 slices of regular crust pizza with tomatoes and mushrooms

1 side salad with ranch dressing

Water

Total: 530 calories

Second pizza dinner makeover

2 slices of thin crust pizza with tomatoes and mushrooms

1 side salad with ranch dressing

Water

Total: 470 calories

The moral of this article is that you don't have to give up higher calorie foods. It is all about balance and moderation. Making good choices with your pizza will help you manage your weight loss goals and also allow you to have some fun foods once in awhile.

© 2006, Meri Raffetto

Owner of Real Living Nutrition Services, Meri Raffetto is a Registered Dietitian and recognized professional in the area of nutrition and wellness. She specializes in weight management and offers online programs to help people reach their weight loss and health goals. For more information or to sign up for a free newsletter visit http://www.reallivingnutrition.com

Posted 1/27/07