Posted in Healthy Eating

Homemade Soup = Good Nutrition and Low Calories! - By Gretchen Scalpi, RD, CDE

Gretchen Scalpi is a Registered Dietitian, Certified Diabetes Educator, author and Certified Wellcoach®. Gretchen has worked with hundreds of clients in her own private nutrition practice since 2002, providing nutrition and wellness coaching in the areas of diabetes, weight management, food sensitivities, and general wellness. Gretchen provides lectures and workshops on a variety of nutrition topics to corporate and community groups.  She is the author of the "The Everything Diabetes Cookbook, 2nd ed.," and "The Everything Guide to Managing and Reversing Prediabetes".  If you would like to learn more about Gretchen, or read her newsletter or blog visit http://www.nutritionxpert.com.

 

Many of my clients tell me how much they like having soup for lunch in the colder months, but most of the time, they are buying commercial canned soups that are labeled low calorie.  Don’t get me wrong:  many canned soups are great options for the calorie conscious.  The problem with canned soups, of course, is the sodium content.  Some products have an excess of 1000 mg of sodium per serving.  When you consider that the recommendation for daily sodium is only 2300 mg. daily you can see that this is far too much salt for one simple food item.  So while it’s easy to turn to grocery store shelves for your lunchtime soup, consider making your own soup.  

 

The beauty of homemade soup is that you can literally take any basic soup recipe and modify it based on ingredients you have on hand. You can make adjustments and get the sodium content reduced without foregoing good taste. Most soups start with a stock, broth, or a vegetable base. You can make your own stock if you have the time, but starting with a ready-made broth can cut down on preparation time. If you buy ready-made soup broth or stock,  read the labels carefully!  Regular broth will make your homemade version of soup just as high as the canned soup.  The low sodium versions of broth have sodium as well, so they are not salt free!  I found that most of the “low sodium” brands of broth had close to 500 mg. sodium per serving…still too much if you are sodium conscious. In the health food aisle at the store I found several organic low sodium stocks with just 140 mg. per serving, so it pays to look around.

 

If you want to try making homemade soup for your lunches, here’s an idea:  make one batch of a different soup every weekend, (or when you have a little time). Make enough of the soup to have on hand for one or two meals, and then freeze the rest in smaller containers, preferably 1-2 portion containers.  If you make a different kind of soup each week, you will soon have a “selection” of different soups in your freezer that you can choose from for a quick lunch or dinner meal. Take a single serving of frozen soup to work and you’ll have a nice healthful meal ready to heat up.  A little of your time on the weekend can result in warm, healthy and low calorie lunches all week!

 

Gretchen Scalpi is a Registered Dietitian, Certified Diabetes Educator, author and Certified Wellcoach®. Gretchen has worked with hundreds of clients in her own private nutrition practice since 2002, providing nutrition and wellness coaching in the areas of diabetes, weight management, food sensitivities, and general wellness. Gretchen provides lectures and workshops on a variety of nutrition topics to corporate and community groups.  She is the author of the "Pre-Diabetes: Your Second Chance at Health," and "The Everything Guide to Managing and Reversing Prediabetes".  If you would like to learn more about Gretchen, or read her newsletter visit http://www.nutritionxpert.com.

 

This article is courtesy of the Top 1% Club and the Top 1% Club Mentor Gail Kasper. For additional information on Gail Kasper, her television appearances and speaking engagements, please visit gailkasper.com.