As I get older, there's a conversation that always comes up when I meet with friends.

They say, "Hey, can we really eat pizza freely now?"

In the past, ordering a pizza and enjoying it with cola on the weekends was happiness, but now, even eating just one slice makes me think, "Ah, this will definitely show up on the scale tomorrow," and I start to feel anxious.

But is pizza really that scary, weight-gaining food?

Honestly, it's true that pizza is a high-calorie food.

When you combine the dough, cheese, toppings, and sauce, one slice averages about 250-400 kcal.

Just eating four slices can easily exceed 1,000 kcal. If you add cola, you're consuming more than half of your daily recommended calories in one meal.

Especially, a thick crust pizza loaded with cheese and pepperoni is a calorie monster. So, it's hard to avoid the stigma of gaining weight.

However, the problem is that pizza is just so delicious. Should I completely cut out pizza out of fear of gaining weight?

That would be like losing a great happiness in life. So, there's only one way: eat smartly to gain less weight.

1. Choosing the Dough is Key
   Opt for thin crust instead of thick pan pizza. This significantly reduces calories from the dough. Gluten-free or whole wheat dough is even better.

2. Choose 'Light' Cheese Instead of 'Double'
   More than half of the calories in pizza come from cheese. By selecting the "less cheese" option instead of "extra cheese," you can enjoy the taste while significantly reducing calories.

3. Be Smart with Toppings
   Instead of processed meats like pepperoni, sausage, or bacon, try adding vegetable toppings. Onions, bell peppers, olives, and mushrooms are low in calories and high in fiber, providing fullness. Chicken breast toppings also pair surprisingly well.

4. Watch the Sauce
   Mayonnaise, creamy garlic sauce, and barbecue sauce are hidden calorie bombs. Basic tomato sauce is tasty enough, so minimize the sauce.

5. Have Salad with It
   Eating just pizza can lead to overindulgence, but if you eat salad first and then pizza, you can feel satisfied with much less. Plus, the vegetables help balance out the greasy pizza.

6. Control Portions
   Instead of sharing a whole pizza with friends, it's best to decide, "I'll only have two slices today." Then, you can eat the rest tomorrow or freeze it, reducing the risk of overeating.

7. Choose Your Drink
   Swap cola or soda for sparkling water or unsweetened iced tea. You'll be surprised at how much calories you can save.

In fact, pizza isn't the only problem. No matter how healthy the food is, overeating will lead to weight gain, and even pizza can be fine if eaten in moderation. If you make smart choices and control your portions about once a week, you don't have to worry too much about gaining weight.

At 34, it's the age where everything requires "moderation."

The days of mindlessly devouring a whole pizza are over, but that doesn't mean I need to banish pizza from my life.

If I just change how I eat it a little, pizza can still be a happy food.

"Pizza, you're not a weight-gaining food. I'll eat you wisely, so it's okay!"