How to Turn Any Soup into a Healthy, Hearty Meal

 

When chilly fall weather hits, there’s no meal that’s more comforting and satisfying than a hearty soup or stew. And with your athlete in the middle of a competitive season and busy school year, soups are also a simple option for parents who are simply too busy to spend hours in the kitchen. Whether you’re making soup from scratch or buying it in a can, there are a few simple ways to make a standard soup into a heartier, more athlete-friendly meal.

Here, TrueSport Expert Kristen Ziesmer, a registered dietitian and board-certified specialist in sports dietetics, shares her best tips for optimizing time, dollars, and nutrition.

No Time to Cook? No Problem.

There is nothing wrong with purchasing soup from the soup aisle in the grocery store rather than making it yourself, says Ziesmer. Not everyone has the time to make a soup from scratch. Canned and boxed soups are a simple option—and with a few simple additions, they can be made much more filling and satisfying for a hungry young athlete.

Start by choosing the healthiest option available by scanning nutrition labels before putting a can or box of soup in your cart. Look for:

• Under 500 milligrams of sodium per serving
• At least 2 grams of fiber per serving
• No more than 10% of daily value in saturated fat

Ziesmer notes that soups that are vegetable broth-based are generally going to be better options than cream-based soups, so opt for Manhattan clam chowder rather than New England clam chowder, for instance.

She also likes black bean, lentil, and split pea-based soups for their high fiber content. If you’re opting for a noodle soup, look for options with whole-grain noodles to boost fiber and satiety.

Even if you don’t often rely on canned soup, Ziesmer suggests having a few cans on hand: This way, when a game runs into overtime, you know you can get home and prepare dinner in just a few minutes. “Soup is such a great backup meal to have on hand,” she says.