We show you how to prepare a cake with a healthier profile, give it a whole-grain dough, use lighter cheeses, consume lots of vegetables, take care of the portions, opt for healthier ingredients, choose leaner meats, serve with salad or with a spoon in homemade sauce. Mushrooms, for example, are an excellent way to obtain vitamin B3 (niacin), according to Harvard Health Publishing and the USDA; 1 cup of raw mushrooms provides 3 milligrams (mg), which is 21 percent of the daily value (DV). And this multi-purpose vitamin helps keep the digestive system, skin and nervous system healthy, says the Mayo Clinic. Bell peppers also give you vitamin C, Harvard Health Publishing and the USDA indicate that you're consuming 190 mg per cup, which is 211 percent of the recommended daily amount.
A small slice of thin-crust pizza without cheese has 141 calories and 282 mg of sodium, according to the USDA. Meanwhile, a small slice of heavy-crust pizza without cheese has 239 calories and 422 mg of sodium, according to the USDA. A small, thin-crust whole-wheat pizza with cheese, according to the USDA, has more than 3 g of fiber. Meanwhile, a small, regular thin-crust pizza with extra cheese has 1.5 g of fiber, according to the USDA.
That represents nearly 11 percent of your daily fiber intake in whole wheat, compared to just 5 percent of a normal mass. You'll also get fiber from the vegetable crust, and it's also low in carbohydrates. A frozen cauliflower crust, for example, has about 3 g of carbohydrates per slice, according to the USDA, and just under 1 g of fiber. The red sauce makes pizza taste delicious and also provides important nutrients.
For example, ¼ cup of tomato-based sauce provides more than 7 mg of vitamin C, which represents approximately 7.8 percent of the DV, as well as 21 micrograms of RAE of vitamin A, which represents approximately 2 percent of the DV, according to the USDA. Meanwhile, vitamin A is important for everything from vision to maintaining optimal immune system function, according to the Mayo Clinic. For example, 1 cup of raw kale provides 1 g of fiber, according to the USDA. Add a few other vegetables on top (like sliced carrots and cucumbers), then mix them with a dressing made with lemon juice, olive oil, and a little salt, and you've got a satisfying, fiber-packed meal.
Plant-based or Mediterranean diets and similar eating styles can reduce the risk of premature death by up to 20 percent, according to a new study.