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Sipping a bowl of soup is an easy way to give yourself a healthful boost — as long as you keep an eye on thenutrition label. Nearly 99 percent of us consume more than 1,500 milligrams of sodium a day, the upper limitrecommended for African Americans, people older than 50 and those with high blood pressure or chronickidney disease, according to a recent analysis from the National Health and Nutrition Examination Survey.(The 1,500 figure covers about half of the U.S. population; the limit for most other people is 2,300milligrams.)And much of the sodium in our diet is in prepared foods such as soup. The good news is that the National SaltReduction Initiative is working with foodmakers to reduce salt intake by 20 percent over the next five years.To help cut your salt intake, select soups with no more than 480 milligrams of sodium per serving. Opt forbroth-based vegetable soups with about 150 calories in each bowl. “You want to get the most food for theleast calories to fill you up, which is really the soup strategy,” says Barbara Rolls, the author of “The UltimateVolumetrics Diet” and a professor of nutritional sciences at Pennsylvania State University.A good way to start tasting the benefits of soups would be to try cooking one.Apple Soup
Ingredients1 lb. apples8 oz. white bread (crumbled)½ cup granulated sugar1 lemon rind strip1 cup cooked rice½ cup sour creamPreparation Instructions1. Wash, peel, core, and slice the apples. Place in a saucepan with the white breadand lemon rind. Add 4 cups hot water and turn the heat to medium high. Bring toa boil. Cover and simmer until the apples are soft.2. Strain. Press the apple mixture through a sieve. Place the resulting puree into aclean saucepan and add the sugar. Add enough of the cooking liquid to make themixture the consistency of thick soup. Bring to a boil.3. Serve each bowl with 1 tablespoon of rice and some sour cream.
Sipping a bowl of soup is an easy way to give yourself a healthful boost — as long as you keep an eye on the nutrition label.