Question of the Week: Healthy Pizza Choices?

The following question was submitted by one of my readers, "Friday nights my family & I have dinner at our favorite pizza restaurant. Now that I've been diagnosed with diabetes I don't know what to order. Could you help me with what (if anything) I can order?"

It is still possible to enjoy pizza as part of a healthy diet as long as you watch your portions and follow these guidelines when ordering:

a. When choosing toppings, stick with healthy fresh veggies such as peppers, onions, tomatoes, and mushrooms. Avoid toppings such as extra cheese, meatballs, ham, pepperoni, and sausage.

b. When possible, look for a whole wheat crust and/or thin crust. Avoid thick crusts, deep dish, or crusts stuffed with cheese.

c. Portion size is important. Stick with one slice and have a side salad (dressing on the side) prior to eating your pizza.

d. Skip the breadsticks and/or the garlic bread. Pizza already contains plenty of carbohydrate.

e.  **Avoid dipping sauces such as those available at Papa John's.

An even better alternative to dining out in a pizza restaurant is to make your own at home.  Many supermarkets carry fresh pizza dough (whole wheat), pizza sauce, and low fat/skim mozzarella cheese.  This way you can control the toppings and ingredients!  It is also fun to make it together.  Another option is to use the whole grain English muffins instead of the pizza dough.

Question of the week: Eating Healthy in a Mexican Restaurant

The following question was submitted by one of my readers, "I have type 2 diabetes and love Mexican food. Could you give me some tips on what to order at my favorite Mexican restaurant?"


My first suggestion is to steer clear of the tortilla chips that are usually on the table. Save those calories and carbohydrates for your meal!

My next suggestion is to check with your waiter or waitress to see if they have whole wheat tortillas available (if your meal includes tortillas). If possible, limit the amount of the tortillas you use with your meal. For example, if you order fajitas, try to eat your meal with one or one and a half whole wheat tortillas despite the stack of them they might serve you with your meal.

Before you even start eating your meal, divide your entree into two portions and ask for a container to take half of it home for another meal. Restaurant portions are usually overinflated. Out of sight, out of mind!

Skip the appetizer - or choose an appetizer as your meal. Usually the appetizer portion is a more reasonable size than an entree.

Pass on the sour cream - salsa is a much healthier choice. Guacamole is healthier than sour cream, however, watch your portions as it is high in calories fat (albeit the of the healthier sort).

Avoid entrees that are fried or breaded - look for ones that are grilled!

Choose black beans as a side dish - avoid refried beans as they have more added fat.

Load up on veggies where possible - lettuce, tomato, peppers, and onions can add alot of flavor and fiber and not alot of calories!