Chicken or Turkey Vegetable Stew Type Soup (1 Cup)

Choose a broth-based stew with plenty of non-starchy vegetables such as spinach, kale, zucchini, mushrooms, green beans, cabbage, or cauliflower; limit potatoes, corn, peas, and large amounts of carrots.

Keep the chicken or turkey portion generous and use skinless meat; protein can help slow the rise from carbohydrates in the meal.

Replace potatoes or noodles with cauliflower, zucchini, cabbage, or a small portion of lentils or chickpeas.

Avoid thickening the soup with flour, cornstarch, cream-of-soup mixes, or sweet sauces; use pureed cauliflower, mushrooms, or a little tomato paste for body instead.

Have a small side salad with leafy greens, cucumber, tomatoes, olive oil, and vinegar before or alongside the stew.

Keep the serving moderate, eat slowly, and take a 10–20 minute easy walk after the meal if appropriate for you.