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Foods to Limit While Dieting
Using Soup for Weight Loss

Written by Sky Taylor, Diet Bites

Diet Article: Achieving permanent weight loss success - stop and smell the roses...


On the previous page of this diet article we discussed the benefits in the daily diet related to whole grains. Let's move onward to the foods in the daily diet that should be minimized or omitted, particularly of importance to dieters who are aiming to cut dietary fat content in an effort to trim caloric values.

15. The foods that you should limit include those that are high in solid fats, added sugars and sodium content. Examples include: cookies, pastries, ice cream candy, regular soda - all flavors, cakes, meat that is excessive in fat such as pork and beef ribs, bacon, sausage and franks.

Using Soups for Weight Loss

16. We see a lot of advertisements these days from soup companies urging you to use their cans, cups and cartons of soup to assist you with weight loss. While this can make an excellent option for some individuals - for those who are sensitive to the negative health effects of excess sodium in the daily diet, the would do well to skip the canned soup and make their own - a recipe that contains far less sodium.

The thing about sodium is that, along with fat, adds flavor to foods.

The most bland of potatoes takes on a whole new zing when it receives a sprinkling from the salt shaker. Add cracked pepper - and oh wow, the taste buds are starting to be wooed. Add a wad of fat (butter, margarine, sour cream, cream cheese) and the taste buds are ready to get busy on that potato.

Another option is to read the nutrition label on the product for the official sodium content.

If the amount is within your acceptable range, then go for it. Even the most creamy recipes of the crop contain minimal caloric values per serving. Also look for low sodium, reduced sodium or no salt added versions of soups as well as other products.

Here is an example of the sodium to be found in many commercially prepared soups; while the caloric value is superb, the sodium content is off the chart at almost 900 mgs per serving.

Nutrition Facts, Calories in Chicken Noodle Soup

Based on 1/2 cup of condensed soup, as prepared using water.

Calories, kcals = 60
Protein g = 3
Total Fat g = 2 
Saturated Fat g = 0.554
Monounsaturated Fat g = 0.781
Polyunsaturated Fat g = 0.378
Trans Fat g = 0
Cholesterol mg's = 10

Sodium mg's = 853
Carb g = 8
Fiber, Dietary g = 1 

Now let's take a look at Campbell's Chicken Noodle Soup, Healthy Request; this is much better and makes a wiser soup choice for your weight loss plan. At a little over 400 mgs per serving, this is doable.

As a note, the daily intake for sodium is about 1 teaspoon per day for adults up to 50 years of age - which equals 2,300 milligrams of salt. For older adults - including all adult African Americans regardless of age, it's even lower at 1,500 milligrams per day.

Nutrition Facts, Calories in Campbell's Healthy Request Chicken Noodle Soup

Based on 1/2 cup serving.

Calories, kcals = 64
Protein g = 3.4
Total Fat g = 1.26
Saturated Fat g = 0.378 
Monounsaturated Fat g = 0.504
Polyunsaturated Fat g = 0.252
Trans Fat g = 0
Cholesterol mg's = 9

Sodium mg's = 399
Carb g = 10
Fiber, Dietary g = 1

Nutrition Facts, Calories in Dill Pickles

To put things in prospective, let's examine the nutritional values - particularly the sodium content of a dill pickle.

Based on one pickle that is about four inches in length.

Calories, kcals = 16
Protein g = 0.81
Total Fat g = 0.19
Saturated Fat g = 0.049
Monounsaturated Fat g = 0.003
Polyunsaturated Fat g = 0.076
Trans Fat g = 0
Cholesterol mg's = 0

Sodium mg's = 1,181
Carb g = 3.50
Fiber, Dietary g = 1.5

To continuing learning about sodium and the daily diet, you can do such on this page at Diet Bites.

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