The dietary reference intake (DRI) for fat in adults is 20% to 35% of total calories from fat. That is about 44 grams to 77 grams of fat per day if you eat 2,000 calories a day. It is recommended to eat more of some types of fats because they provide health benefits.

Teens should limit their fat intake to 25 to 35 percent of their total calories every day and they should choose unsaturated fats over saturated fats whenever possible.

In a healthy diet, about 30 percent of total daily calories should come from fat. This means eating about 50 to 80 grams of fat each day.

You should limit saturated fat to less than 10% of your daily calories. To further reduce your heart disease risk, limit saturated fats to less than 7% of your total daily calories. For a 2,000 calorie diet, that is 140 to 200 calories or 16 to 22 grams (g) of saturated fats a day.

Eggs are fairly low in fat One average egg (58g) contains around 4.6g fat, which is about a teaspoon. Only a quarter of this is saturated fat, the type that raises cholesterol levels in the body.

They agree you should limit your daily intake of saturated fat to less than 10 percent of your daily calorie intake, and 7 percent if you’re at high risk for heart disease. For women this equates to 12 to 15 grams of saturated fat per day and for men 15 to 20 grams per day.

The average man should eat no more than 30 grams of saturated fat per day. The average woman should have less than 20 grams of saturated fat per day.

14 Simple Ways to Reduce Saturated Fat

1. Eat more fruits and vegetables.
2. Eat more fish and chicken.
3. Eat leaner cuts of beef and pork, and trim as much visible fat as possible before cooking.
4. Bake, broil, or grill meats; avoid frying.
5. Use fat-free or reduced-fat milk instead of whole milk.

The other major concern about pizza is the cholesterol-raising saturated fat. But a slice of regular cheese pizza averages only about two to three grams of saturated fat. Ordering half-cheese pizza is another way to restrict fat and calories. In two slices you will get only two to three grams of saturated fat.

“Choose thin crust versus thick crust or even stuffed crust to help reduce the total calories and sodium,” says Kimberlain. One slice of a small thin-crust pizza with no cheese has 141 calories and 282 mg sodium, according to the USDA.

These Are the 11 Healthiest Chain Restaurant Pizzas in the U.S.

• Pizza Hut. 1 of 11. Pizza Hut Thin ‘N Crispy Supreme Pizza.
• Papa Murphy’s. 2 of 11.
• Getty Images. 3 of 11.
• Photo by Brian T. EvansGetty Images.
• California Pizza Kitchen. 5 of 11.
• Little Caesars. 6 of 11.
• Marco’s Pizza. 7 of 11.
• Sbarro. 8 of 11.

That said, here are 21 healthier entree alternatives from popular fast-food chains:

1. KFC Honey BBQ Sandwich.
2. KFC Tender Roast Sandwich (without sauce)
3. Chick-fil-A Chargrilled Chicken Sandwich.
4. Hardee’s Charbroiled BBQ Chicken Sandwich.
5. Carl’s Jr Charbroiled BBQ Chicken Sandwich.
6. Wendy’s Ultimate Grill Sandwich.

13 Healthiest Fast Food Burgers, Recommended By Nutritionists

1. Burger King’s Whopper Jr. whopper jr burger king.
2. In-and-Out Hamburger w/ Onion Protein Style (Bun replaced with lettuce) in and out burger.
3. Jack in the Box Hamburger.
4. Wendy’s Jr.
5. McDonald’s Hamburger.
6. Culver’s Original Butterburger (Single)
7. Steak ‘n’ Shake Single Steakburger.
8. BurgerFi Burger (Single)

straight hamburger

While burgers are good sources of protein, iron and vitamin B12, they come with a lot of problems, according to nutrition experts—particularly the fatty meat, sugary ketchup and refined grain buns. The new survey did find that even burger lovers know they could choose a healthier sandwich.

Healthiest fast-food breakfasts: 10 good picks

• Apple cinnamon oatmeal (Au Bon Pain)
• Scrambled egg whites, chicken sausage, and fruit (Denny’s)
• Fruit & maple oatmeal (McDonald’s)
• Simple & fit veggie omelette (IHOP)
• Western egg white & cheese muffin melt (Subway)
• Egg white turkey sausage wake-up wrap (Dunkin’ Donuts)
• Breakfast power sandwich (Panera Bread)

Depending on the dish, Chinese food can be healthier than pizza, especially if it’s a simple protein and vegetable dish. Chinese food usually is higher in sodium and calories, while pizza is higher in saturated fat and cholesterol. Avoid eating too much in one sitting to eat healthier.

Often a diet staple of college students and busy families, frozen pizzas are popular meal choices for many people. While there are exceptions, most are high in calories, sugar and sodium. They’re typically highly processed and contain artificial preservatives, added sugar and unhealthy fats.

The lowest calorie Domino’s pizza is the chain’s Thin Crust Veggie Pizza. The lowest calorie Domino’s pizza option is their Thin Crust Veggie Pizza with light cheese. Each slice has 135 calories, 250 milligrams of sodium, two grams of sugar, and two grams of saturated fat.

You should only choose pizza toppings, which are good for your diet. Make sure that you do not add too much cheese and bread. A thin crust is best, and vegetables and protein-rich toppings are a great way to go. You will need to eat less to lose weight, which is why the size of the pizza you make is important.

25 Low-Calorie Fast Food Items, Ranked

• Dairy Queen: Chicken BLT Salad – Grilled.
• Five Guys: Veggie Sandwich.
• Subway: 6-Inch Veggie Delite Sandwich.
• Arby’s: Chopped Farmhouse Salad – Roast Turkey.
• Hardee’s: Trim It – Charbroiled BBQ Chicken Sandwich.
• Applebee’s Grill: Grilled Chicken Breast.
• Panda Express: Firecracker Shrimp.

Not only pizza, but eating ice cream, pasta and even noodles can help us lose weight. Here’s what science has to say: A study conducted in Portugal confirmed that eating cheat meals on one day of the week can help you stay on track with your weight loss regime.

It won’t even affect your weight. In the short term, your weight will only increase by the actual weight of the pizza, according to Angelone. (Only eating excess calories over time will contribute to fat gains, she adds.)

The 20 Most Weight-Loss-Friendly Foods on The Planet

1. Whole Eggs. Once feared for being high in cholesterol, whole eggs have been making a comeback.
2. Leafy Greens. Leafy greens include kale, spinach, collards, swiss chards and a few others.
3. Salmon.
4. Cruciferous Vegetables.
5. Lean Beef and Chicken Breast.
6. Boiled Potatoes.
7. Tuna.
8. Beans and Legumes.

So, is pizza really healthy? Yes, two or three slices of pizza for dinner won’t hurt your diet at all considering the above steps.

Consider this: The average slice of cheese pizza packs about 285 calories, according to the USDA. If you’re trying to lose weight and your goal is to consume around 1,500 calories a day, eating two slices is over a third of your daily caloric intake.

By the slice: Americans eat an average of 46 slices of pizza per year (packaged facts, New York). This amounts to 23 pounds of pizza per year. Americans eat 350 slices of pizza per second.

If you love pizza, you can work around your calorie goals so that you can still indulge in a slice or two once a week. You can also continue toward your weight loss goals by choosing healthier pizza options. For example, a large slice of cheese pizza from Hungry Howie’s has 200 calories.