Soup up to slim down; soup a ‘secret weapon’ for weight loss

The U.S. Department of Agriculture’s (USDA) MyPyramid symbolizes a personalized approach to healthy eating, allowing you to choose from a variety of options in each food group to meet your needs based upon your age, gender and level of physical activity.

Soup has been called a “secret weapon” for weight loss success because you can actually eat more to weigh less. Because soup is a “low-calorie-dense” food, you can fill up on fewer calories and stay satisfied longer.

Why does soup work?

•More for less! You can eat larger portions of water-rich foods, like broth-based soups, which have relatively few calories per serving.

•Variety! With so many soup options, you can enjoy a different soup every day.

•Satisfaction! No matter what your personal goals, soup can add taste, variety and satisfaction for a plan you can stick with.

•Nutrition You Need! Cutting calories can often result in cutting nutrients your body needs. Choosing foods like soup that are low in calories but provide fiber and important vitamins and minerals, such as calcium, iron and vitamins A and C, can help ensure that losing pounds doesn’t mean losing out on nutrition.

Adding soup to your menu plan is a quick and simple way to help you meet the new MyPyramid recommendations. Most prepared soups are moderate in calories, low in fat and provide a good source of nutrients, as well as vegetables, lean meats and grains. There are also many varieties of soups to choose from, including reduced- and low-sodium selections, so you’re sure to find a soup that’s right for you!

Here are some “souper” delicious ideas that can help the whole family put MyPyramid into practice!

Chicken & Vegetable Stir-Fry

Prep/Cook Time: 25 minutes

Serves: 4

2 tablespoons cornstarch

1 3/4 cups chicken broth

1 tablespoon low-sodium soy sauce

1 pound boneless chicken breast, cut into strips

5 cups cut-up vegetables (use a combination of broccoli florets, sliced carrots and green or red pepper strips)

1/4 teaspoon ground ginger

1/8 teaspoon garlic powder or 1 clove garlic, minced

4 cups hot cooked rice, cooked without salt

MIX cornstarch, broth and soy sauce.

SPRAY nonstick skillet with vegetable cooking spray and heat 1 minute. Add chicken and stir-fry until browned. Remove chicken.

ADD vegetables, ginger and garlic, and stir-fry until tender-crisp.

STIR in cornstarch mixture and cook until mixture boils and thickens. Return chicken to skillet and heat through. Serve over rice.

Calculated Nutritional Values per serving: Calories 413, Total Fat 4g, Saturated Fat 1g, Cholesterol 74mg, Sodium 633mg, Total Carbohydrate 59g, Dietary Fiber 4g, Protein 33g

Calculated Nutritional Values per serving: Calories 413, Total Fat 4g, Saturated Fat 1g, Cholesterol 72mg, Sodium 469mg, Total Carbohydrate 59g, Dietary Fiber 4g, Protein 34g

MyPyramid Contributions (per serving)

•Vegetables: 1 1/4 cups

•Grains: 2-ounce equivalent (Substitute whole grain brown rice for white rice in this dish and you add 3 grams of fiber and whole grain to your meal)

•Meats & Beans: 3-ounce equivalent

Soup & Sandwich Lunch

Serves: 1

1 serving (8 ounces prepared) Tomato soup

Turkey Sandwich:

2 slices 100 percent whole wheat/whole grain bread

2 ounces sliced turkey breast

1 teaspoon mayonnaise

2 pieces leaf lettuce

2 tomato slices

Garnish plate with: 1 cup total carrot sticks, celery sticks and red pepper strips

Calculated Nutritional Values per serving: Calories 457, Total Fat 9g, Saturated Fat 2g, Cholesterol 50mg, Sodium 869mg, Total Carbohydrate 67g, Dietary Fiber 10g, Protein 29g

MyPyramid Contributions (per serving)

•Vegetables: 1 1/2 cups

•Whole Grains: 2-ounce equivalent

•Meats & Beans: 2-ounce equivalent

Breakfast Omelet Sandwiches

Prep/Cook Time: 15 minutes

Serves: 2

1/2 cup chopped fresh mushrooms

1/4 cup chopped green pepper

1/4 cup chopped tomato

2 tablespoons finely chopped onion

1/2 cup cholesterol-free egg substitute

2 teaspoons freshly grated Parmesan cheese

4 slices 9 grain natural whole grain bread

SPRAY nonstick skillet with vegetable cooking spray. Heat skillet over medium heat. Add mushrooms, green pepper, tomato and onion. Cover and cook until softened. Remove from skillet. Wipe out skillet with paper towel.

SPRAY nonstick skillet with vegetable cooking spray. Heat skillet over medium heat. Add 1/4 cup egg substitute and top with half the cooked vegetables. Cook until set but still moist on top, lifting edges of omelet with spatula. Sprinkle with half the cheese and fold in half. Place on 1 bread slice and top with another. Repeat with remaining ingredients.

Calculated Nutritional Values per serving: Calories 236, Total Fat 3g, Saturated Fat 0g, Cholesterol 1mg, Sodium 430mg, Total Carbohydrate 35g, Dietary Fiber 7g, Protein 16g

MyPyramid Contributions (per serving)

•Vegetables: 1/2 cup

•Whole Grains: 2-ounce equivalent

•Meats & Beans: 1-ounce equivalent