Chicken Vegetable Soup (Low Sodium) (1 Cup)

Choose a broth-based version without noodles, rice, potatoes, corn, or added flour; use non-starchy vegetables such as zucchini, spinach, cabbage, mushrooms, green beans, or cauliflower instead.

Increase the chicken portion and include a small amount of healthy fat, such as avocado or olive oil, to slow absorption and improve fullness.

Add fiber-rich lentils or chickpeas in a modest portion in place of starchy ingredients, rather than alongside them.

Have the soup with a side salad of leafy greens, cucumber, and a vinegar-based dressing before or alongside the meal.

Keep the serving size moderate, especially if the soup contains beans or other carbohydrate-containing vegetables, and avoid pairing it with bread or crackers.

Take an easy 10–20 minute walk after eating, if appropriate for you, to help blunt the post-meal rise.