HEALTHY WEIGHT
Cut Calories
With Soup

Starting your meal with a low-cal soup may help

you reduce calories, say nutrition experts at

Pennsylvania State University. After serving lunch

to 60 normal-weight men and women once a week

for five weeks, the researchers reported that when

participants started with a soup of broth and veg-

etables, then waited 15 minutes before the main

course, they consumed 20% fewer calories than

when they did not start with soup. “Essentially any

broth-based, veggie-filled

soup would be good, ideally

one with 100 to 150 cal per

1- to 1.5-cup serving,” says

Julie Flood, Ph.D., co-author of the study. “We recommend 2 cups chicken broth

people steer clear of cream-

1/2 cup steamed broccoli

based soups, as the calorie

counts of these soups tend to

1/2 cup boiled potatoes
be fairly high.” 1/3 cup steamed cauliflower

1/4 cup steamed carrots

HERE’S THE RESEARCHERS’ RECIPE. COMBINE THE FOLLOWING TO
MAKE TWO 1.5-CUP SERVINGS (129 CALORIES PER SERVING).

1 tsp. salted butter (for flavor)

Spices (such as rosemary,

garlic, thyme) to enhance

flavor without adding more

salt or calories

Smart Pizza

You would not eat two Big Macs at one sitting, but if you order your favorite pizza, do you

stop at one piece? Of course not. When you order, shave off calories and saturated fats

by asking for light cheese and veggie toppings. To help you calculate how much a piece

of pizza sets back your diet, here is some nutritional info from Dominos.com, based

on a portion size of 1 slice (1/8) medium pizza.

PIZZA

Cheese Pizza, Thin Crust

Cheese Pizza, Deep Dish

CAL

140

220

TOT.FAT/SAT.FAT

7 gm/2.5 gm

10 gm/3.5 gm

PROTEIN

5 gm

8 gm

CARB

14 gm

27 gm

Add the following toppings:

Pepperoni

Sausage

Onions

Green Peppers

Mushrooms

Black Olives

Pineapple

40

45

0

0

0

10

5

3. 5 gm/1 gm

3. 5 gm/1.5 gm

0

0

0

1 gm/0

0

2 gm

2 gm

0

0

0

0

0

0

1 gm

1 gm

0

0

1 gm

2 gm