Three Reasons to Have Soup for Supper!

Dinner of soup, salad, and bread
  1. People who eat more soup usually have a healthier diet. An Iowa State University study found that soup-eaters consume less fat and more fber and vitamins than nonsoup-eaters. This is probably because most soups contain a variety of vegetables.
  2. Soup is flling. Because most soups are high in water and fber, they help you feel fuller longer. For this reason, soup helps people maintain a healthy weight. To avoid excess calories, enjoy broth- or tomato-based soups, not soups with cream, cheese, or butter.
  3. Soup is easy. It can be as simple as opening a can and turning on the microwave. Even canned soup can be a healthy meal, if it’s low sodium. You can pep up the favor of low-sodium canned soup with onion or garlic powder, oregano, basil, turmeric, or a dash of hot sauce. You can also add your favorite frozen vegetables.

For more reflections on soup and the joys of healthy foods, visit Spend Smart. Eat Smart., blogs.extension.iastate.edu/spendsmart/tag/soup/.

Source: Soup consumption is associated with a lower dietary energy density and a better diet quality in US adults, lib.dr.iastate.edu/fshn_ag_pubs/120/

Biggest chunk of calories comes from processed foods, study finds

Highly processed foods, such as prepared meals, white bread, cookies, chips, soda and candy, account for more than 60 percent of the calories in products Americans routinely buy in grocery stores, according to a new study.

This study found that many Americans have strongly held opinions and beliefs about processed foods. Some consider processed foods to be tasty, convenient, and affordable choices, while others contend that the combination of sugar, fat, sodium (salt), and flavoring in these foods promotes overeating and contributes to obesity.

Not only are highly processed foods a stable part of U.S. purchasing patterns, but the highly processed foods households are buying are higher in fat, sugar, and sodium on average than the less-processed foods (e.g., fresh or frozen vegetables and fruits, fresh meat, milk, eggs, and dried beans) they buy.

The biggest contributors to unhealthy diets and chronic disease are added sugars, excessive fat, and sodium. Too much sugar and fat may result in weight gain, increased cholesterol levels, and aggravation of other health issues. Excess sodium can lead to fluid retention and high blood pressure, putting extra stress on the circulatory system and increasing the risk for heart disease, heart or kidney failure, stroke, and other health problems.

Add a little spice to your life!

Eating less sodium, sugar, and fat may seem challenging but using herbs and spices can help! Herbs and spices help flavor foods when you cut back on dietary fat, sugar, and sodium.

You can reduce or eliminate sugar with these sweet-tasting spices: allspice, cloves, ginger, cardamom, mace, cinnamon, and nutmeg. When reducing sodium, improve the taste of recipes by adding savory flavors such as black pepper, garlic powder, curry powder, cumin, basil, and onion. Instead of using salt for your pasta, try basil, oregano, parsley, and pepper or use an Italian seasoning blend.

Sources: American Society for Nutrition, news release, March 28, 2015; www.lancaster.unl.edu/food/spiceherbshandout-color.pdf.

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