Cream of Carrot Soup (Prepared with Milk) (1 Cup)

Reduce the carrot portion and bulk the soup out with lower-starch vegetables such as zucchini, cauliflower, celery, spinach, or mushrooms.

Use unsweetened milk or an unsweetened soy milk, and avoid adding sugar, honey, or sweetened creamers.

Add protein to the meal, such as chicken, turkey, tofu, eggs, or plain Greek yogurt stirred into the soup after cooking.

Include a fiber-rich addition such as lentils or chickpeas in the soup, starting with a small portion if you are not used to legumes.

Have the soup with a side salad dressed with olive oil and vinegar, rather than refined-starch sides.

Keep the serving moderate and eat slowly; if possible, take a 10–15 minute walk after the meal.