First things first, Pizza Hut probably isn’t exactly the first thing that comes to mind when you’re like, “I want to eat healthy tonight!” (I mean, two words: stuffed crust.) But, if you do find yourself at the Hut, there are actually plenty of healthy menu options to peruse, should you feel like foregoing the Meat Lovers with Extra Cheese.
If you’re craving a slice, the veggie lovers pizza if your best bet. “It provides an ample serving of veggies for only about 100 calories per slice. Two or three slices is filling but won’t tip the scales in terms of calories,” says Anne Danahy, R.D.N., a Scottsdale-based registered dietitian. Plus, thin crust is the way to go, says Emily Cooper, registered dietitian nutritionist. “It has a lot less dough so you can shave off extra calories, sodium, and saturated fats.”
Per 1 small slice: 130 calories, 5 g fat (2 g sat fat), 270 mg sodium, 16 g carbohydrates, 2 g of sugar, 1 g fiber, 5 g protein.
Pizza Hut isn’t just for pizza. If you’re not in the mood for a slice, consider this meaty pasta. “It will be lower in fat than the other pasta options and provides a good source of protein,” says Anita Mirchandani, registered dietitian and spokesperson for the New York State Dietetic Association. It’s still a hefty meal, though, so she recommends keeping your portion to one cup and pairing it with a salad.
Per 1 pan (serves 2): 820 calories, 36 g fat (16 g sat fat), 1810 mg sodium, 85 g carbohydrates, 16 g of sugar, 6 g fiber, 38 g protein.
This isn’t your standard Hawaiian pizza. Instead of just ham and pineapple, this tasty slice is also topped with chicken and green peppers, netting six grams of protein per slice. “At only 110 calories, you can enjoy a few slices while still watching your fat and sodium levels,” says Brynn McDowell, registered dietitian.
Per 1 small slice: 110 calories, 3 g fat (1.5 g sat fat), 300 mg sodium, 14 g carbohydrates, 3 g of sugar, 1 g fiber, 6 g protein.
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Not in the mood to share? “A personal pan pizza is a relatively healthy choice, since it allows for easy portion control,” says Cooper. Stick with the Veggie Lover’s, which is lower in calories and saturated fat. “When possible, always try to pick food items that offer vegetables. Even a little makes a difference.”
Per 1 slice (1/4 pan): 140 calories, 5 g fat (2 g sat fat), 290 mg sodium, 18 g carbohydrates, 2 g of sugar, 2 g fiber, 5 g protein.
“Wings can be a healthy option to accompany your slice by adding additional protein to your meal,” says McDowell. “Just be wary of wings that are drowning in sugar filled sauces like BBQ or Teriyaki. Dry rubs, like the cajun rub and lemon pepper rub, add tons of flavor without the added sugars and empty calories.”
Per 1 wing: 80 calories, 4 g fat (0.5 g sat fat), 160 mg sodium, 6 g carbohydrates, 0 g of sugar, 0 g fiber, 5 g protein.
While Caesar salads can be major calorie bombs, Danahy says that Pizza Hut’s version isn’t so bad—sans dressing. (Sorry!) When you add dressing, the dish balloons in calories and sodium so ask for it on the side so you can control how much you’re putting on.
Per 1 salad: 180 calories, 7 g fat (1.5 g sat fat), 440 mg sodium, 24 g carbohydrates, 4 g of sugar, 4 g fiber, 7 g protein.
If you’re trying to eat healthy, your best bet may be to build your own pizza, says Lindsey Janeiro, registered dietitian nutritionist. “I would recommend building your own pizza with a thin crust, light cheese, and avoid processed meat toppings while adding all the veggie toppings you want,” she says. “This way you’ll still taste plenty of cheesy flavor to satisfy that craving but with half the saturated fat of the regular amount of cheese. You’ll also avoid additional saturated fat and nitrates or nitrites with processed meats like pepperoni.”
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