Soups add nutrition to the diet by supplying fiber, vitamins and minerals as well as other nutrients. They also give a sense of fullness because of their water content, making them a good choice for those trying to lower their caloric intake. The only downside in many soups is a high sodium level, which can be corrected by making the soup at home without added salt. There are many healthy types of soup. Soup can be served with whole-grain crackers or a slice of whole-grain bread.
Vegetable Soup
Vegetable soup is a favorite among both children and adults. This soup should have a tomato base; begin with canned diced tomatoes and add at least four different varieties of vegetables to the base. Onions, carrots, potatoes, celery, green beans, peas, sweet potatoes, zucchini, squash, okra, corn, lima beans and mushrooms are all good choices. Fresh, canned and frozen vegetables can be added; the more varieties you can add, the better the flavor and nutrition. Add olive oil, pepper, herbs and spices rather than salt.
Chili Soup
Chili soup is a wintertime favorite that can be eaten year-round. It contains more liquid than its high calorie cousin, traditional chili. To make a healthy version of chili soup, begin by browning a small amount of ground turkey or ground beef that's at least 90 percent lean, pouring off the grease. The American Dietetic Association recommends adding kidney beans and black beans for volume. Chili beans, onion, garlic, chili seasonings and whole grain macaroni round out this hearty soup.
Chicken and Rice Soup
Chicken and rice soup makes a healthy alternative to canned chicken noodle soup and is often popular with children. It is also a good soup to offer to someone who's feeling under the weather. Use low-sodium chicken broth and strips of chicken breast you have boiled or baked from scratch. Add celery, carrots, mushrooms and yellow onions. The U.S. Department of Agriculture recommends using brown rice instead of white rice to improve nutritional value. Season with ginger, parsley, pepper and your other favorite seasonings.
Berry Soup
Cold soups are a welcome treat in the summertime. To make berry soup, mix cranberry juice with fresh blueberries in a blender. Add fat-free yogurt and honey. Serve well-chilled with 1 tbsp. of sweetened sour cream on top.
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