Soup on the go

Good Health (Australia) - - Contents -

Healthy and de­li­cious ready-made op­tions you’ll savour. By Lindyl Crabb.

When win­ter strikes, there’s no meal quite as nour­ish­ing as a bowl of pip­ing hot soup. But if you don’t have time to make soup from scratch there are lots of nutri­tious and de­li­cious op­tions that come ready to heat and eat on-the-go. Per­fect for a quick mid-week meal, ready-made soups are an in­ex­pen­sive way to get a va­ri­ety of healthy in­gre­di­ents and in­crease your in­take of veg­eta­bles and legumes. Here’s what’s on of­fer.

What to look for

It’s im­por­tant to read the nutri­tion panel so you can make healthy choices. Di­eti­tian Olivia Bates ex­plains the num­bers you need to know.

EN­ERGY: If you’re hav­ing the soup as a snack, stick to a 500kj por­tion. If it’s a meal, make sure your serv­ing is un­der 2000kj.

PRO­TEIN: Aim for 5-10g of pro­tein per 100g. The higher the pro­tein con­tent, the more sa­ti­at­ing your meal will feel.

FAT: Look for op­tions with less than 10g of fat per 100g. Creamy soups tend to have a higher fat con­tent but if you do like a lit­tle creami­ness, choose a broth-based soup and add a dol­lop of nat­u­ral Greek yo­ghurt.

SODIUM: Pow­dered and con­cen­trated soups of­ten con­tain the most sodium be­cause salt is used to pre­serve them and add flavour. Go for soups with less than 400mg of sodium per 100g, but prod­ucts with less than 120mg per 100g are best.

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