7 Soups Thay Are More Filling Than a Sandwich

7 Soups That Are More Filling Than a Sandwich

Enjoying soup as a main course helps prevent overeating since it takes longer to eat, giving your brain more time to register that you’re full. But it’s also a foolproof way to pack more nutritious vegetables into your meal. In general, shoot for a soup with no more than 450 calories and 600 milligrams of sodium, plus at least 4 grams of protein and 5 grams of fiber and no more than 25 grams of carbs.

Take soup from the opening act to the star of the show with these satisfying, filling recipes.

Spicy Vegan Black Bean Soup

Looking for a soup that will keep you full for hours? Try this hearty recipe from The Glowing Fridge, which is packed with 12 grams of fiber and 10 grams of protein. To reduce the carbs and create a creamier texture, feel free to use 2 or 2 ½ cans of black beans (instead of 3). For a restaurant-quality presentation, add healthy toppings like avocado, jalapeno, and cilantro just before serving.

Chicken Zucchini Noodle Soup

Nothing beats cozying up with some chicken noodle soup on a cold day, and this mouth-watering version from Inspiralized makes it easy to enjoy a bowl guilt-free. Zucchini noodles (zoodles) replace traditional pasta, keeping calories and carbs in check while adding vitamin A, potassium, and fiber. To reduce the sodium, use a low or no sodium chicken or veggie broth (we recommend broths by Swanson or Pacific Natural Foods).

Homemade Minestrone Soup

If you're short on time, you'll want to whip up this super simple soup from the Little Spice Jar. Simply toss the majority of the ingredients in your slow-cooker in the morning, and you’ll have a healthy, homemade soup ready by the time you get home from work! This recipe is packed with veggies (think spinach, green beans, and zucchini), and with its solid dose of fiber-filled beans, it’s sure to tide you over until your next meal. If you’re worried about carbs, you can reduce the amount of pasta to just one cup.

Amazon Bean Soup with Winter Squash

Not only is this gorgeous soup packed with nutritious veggies like butternut squash, carrots, and spinach, but pinto beans pack each bowl with 11 grams of protein and 10 grams of fiber. Plus, the simple preparation using a Dutch oven means clean up couldn’t be any simpler.

Quick French Onion Soup

French onion soup tends to be high in fat and calories, but this healthified version made with chickpeas, low-sodium broth, and a sprinkling of Gruyere cheese keeps the calories below 350 while also packing in 18 grams of filling protein. Topped with a slice of toasted whole wheat bread, this makes for a satisfying meal with major staying power.

Chunky Vegetable Beef Barley Soup

If you have meat lovers in the family, serve up a bowl of this soup filled with comfort food flavor for less than 200 calories per serving. Lean beef, mixed veggies, and barley are combined with fragrant spices and cooked to a stew-like consistency for a hearty meal that is sure to please.

Southeast Asian-Inspired Salmon Soup

If you’re ready to get creative with your soup, this recipe is a must try. Not only will your bowl be packed with Asian-inspired flavors and filling noodles, but salmon fillets add a rich taste and buttery texture that brings protein count to a whopping 29 grams.

What Is Calcium And What Does It Do?

Taking calcium from bones to perform other functions replaces this lost calcium. So, you should get sufficient calcium from your diet or supplements. 99% of calcium absorbed by the body is stored in bones and teeth.How much ever calcium you take in your diet, it won't get absorbed if you don't have sufficient vitamin D levels in your body.Hence both calcium and vitamin D are essential for you. Vitamin D is essential for calcium absorption in the body. It helps to reduce the risk of fractures in elder patients. Adequate calcium with vitamin D3 intake as a part of well-balanced diet may reduce the risk of bone health. People who have digestive disorders that make it hard to break down and use calcium are also at a higher risk for calcium deficiency.

That's why it's important to try to get calcium from the food we eat. When we don't get enough calcium for our body's needs, it is taken from our bones.

What is Vitamin D and What Does it Do?

Vitamin D plays an important role in protecting your bones and your body requires it to absorb calcium. Children need vitamin D to build strong bones, and adults need it to keep their bones strong and healthy. If you don't get enough vitamin D, you may lose bone, have lower bone density, and you're more likely to break bones as you age.

How Much Vitamin D Do You Need?

WOMEN AND MEN

Under age 50 - 400-800 international units (IU) daily**

Age 50 and above-800-1,000 IU daily**

Some people need more vitamin D.Vitamin D and calcium can be your best friends if you want to keep your bones healthy. Get the right amount and you'll be less likely to break one or get a bone-weakening disease called osteoporosis.

To figure out how much vitamin D is right for you, you need to get familiar with something called an "international unit," or IU for short. That's how vitamin D is measured. For calcium, the amount you need depends on your age and gender

All adults 19-50: 1,000 milligrams

Adult men 51-70: 1,000 milligrams

Adult women 51-70: 1,200 milligrams

All adults 71 and older: 1,200 milligrams

Pregnant/breastfeeding women: 1,000 milligrams

Pregnant teens: 1,300 milligrams

How Do You Get Vitamin D and Calcium?

Vitamin D has multiple roles in the body, not all of them well-understood. You can load up on calcium from a lot of different kinds of food. For example, add some dairy to your diet, such as milk, cheese, and yogurt. Or try veggies like broccoli, kale, and Chinese cabbage.

Want a simple plan to get the recommended 1,000 milligrams a day? You can do it if you eat a packet of fortified oatmeal, a cup of fortified orange juice, a cup of yogurt, and half a cup of cooked spinach.

Another source of the nutrient is the sun. Your body makes it from sunlight. But you need to wear sunscreen to protect your skin, and that blocks your body from making vitamin D. Also, it can be hard to make enough from the winter sun, depending on where you live.

If you're not getting all the vitamin D and calcium you need from food, you can get it from supplements.

What are some calcium deficiency signs?

Calcium deficiency symptoms (also known as hypocalcemia) range from minor - numbness or tingling of the fingers, muscle cramps,problems with proper blood clotting, lethargy and poor appetite - to more severe, including mental confusion, skeletal malformations, dermatitis, and in infants, delayed development in children's growth and development. Illnesses such as osteoporosis (brittle, thin, porous bones that easily break) and rickets are also associated with a deficiency.

Who should consider calcium supplements?

Even if you eat a healthy, balanced diet, you may find it difficult to get enough calcium if you:

Follow a vegan diet

Have lactose intolerance and limit dairy products

Consume large amounts of protein or sodium, which can cause your body to excrete more calcium

Have osteoporosis

Are receiving long-term treatment with corticosteroids

Have certain bowel or digestive diseases that decrease your