Cream of Pumpkin Soup (1 Cup)

Keep the serving of cream of pumpkin soup modest, and avoid pairing it with bread, crackers, croutons, or sweet drinks.

Add a protein-rich side such as plain Greek yogurt or a boiled egg to slow digestion and improve fullness.

Stir cooked red lentils into the soup, or serve a small lentil salad alongside it.

Choose a recipe with more pumpkin, herbs, and stock, and less added cream, flour, sugar, or sweetened toppings.

Add chia seeds, ground flaxseed, or pumpkin seeds as a topping for extra fiber and fat.

Eat the soup after a salad with leafy greens, cucumber, and a vinegar-based dressing rather than having it as the first food of the meal.