Soups

Soup is sometimes considered as only light and simple side dish, although it can be rather filling. The nutritional content of soup varies depending on the brand and type, but a 1/2-cup portion of can condensed chicken noodle soup has around 60 calories and 3 grams of protein.

In fact, even if the ingredients are the same, some study shows that soups are more full than solid foods. For example, one 12-person research found that blended soup slowed stomach emptying and was more successful in promoting fullness than a solid meal or chunky soup. Another study involving 60 people found that eating soup before a meal reduced overall calorie intake at lunch by 20%. Remember that while creamy soups and chowders are filling, they can be high in calories. To cut calories and increase fullness, choose a lighter broth or stock-based soup.