by Sandra Piddock

Created on: July 02, 2008   Last Updated: February 09, 2010

These days, the calorie content of most foods you buy is written on the wrappings, and pizza is no exception.  For a healthy, balanced meal, you need to check on the fat and salt content as well. Fat content of less than 5% is to be aimed for, but I doubt if you'll find a pizza worth eating with such a low figure, and processed foods are usually higher in salt content than they need to be.

However, as long as your favourite pizza is an occasional treat rather than a daily must-have, your health will cope with the challenge, unless you are diabetic or have heart or cholesterol problems. Enjoy your pizza as part of a main meal rather than a late night snack. Your body doesn't need the extra calories, and your digestive system will be happier without the midnight overload

For a healthier store-bought pizza, opt for a thin and crispy rather than a deep pan variety. Deep pan may be more satisfying, but it will be higher in calories and fat than its thin twin. Choose a plain rather than a stuffed crust variety, especially if the crust is stuffed with both cheese and pepperoni.

A pizza with a generous coating of tomato looks attractive and is a healthy choice, and it should be moist and tasty when it comes out of the oven. Low fat toppings such as vegetables, tuna and sweetcorn will add texture and colour to your pizza without sending the calorie count into the thousands per serving. Avoid meat and sausage toppings if possible. It's unlikely that the manufacturers will opt for lean cuts due to cost considerations and appearance. A film of fat makes your pizza glisten and look more appetising, though it does few favours for your arteries.

Finally, try and choose a pizza where all the other ingredients are not buried under a kilo of cheese. Cheese may be delicious, but it's high in fat and calories and should be treated with respect. And you want to be able to see and appreciate the ingredients in your pizza, which may be difficult if they are submerged in a sea of melted cheese.

If you make your own pizza, you have more control over the ingredients and fat and salt content. Don't be afraid to try: it's quick, easy and cheap to produce a healthy pizza at home. If you don't really do cooking from scratch, buy a pizza base and create your masterpiece on it.

I always start with a generous layer of chopped tomatoes flavoured with herbs such as parsley and oregano, freshly ground black pepper and Worcestershire Sauce. The flavours penetrate the other ingredients during cooking, so no extra salt is needed. Then I add a layer of onion rings, green peppers and sliced mushrooms. This gives an interesting mix of colours and textures. Top with tuna, lean ham and sweetcorn for a tasty, low fat combination.

Buy ready-grated Mozzarella for your final layer. It looks better than anything you can prepare yourself, a little goes a long way, and you won't be tempted to sample as you grate. Add slices of vine tomatoes, sprinkle with more black pepper and drizzle with a tablespoon of extra virgin olive oil for an authentic Italian flavour. As all the toppings are either cooked or thinly sliced, you're pizza will only need a few minutes in the oven.

Serve with a large salad and some boiled new potatoes tossed in a little olive oil, parsley and black pepper for a filling, nutritious main meal. There, I told you pizza was healthy!

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