I like to have soup and salad for lunch, but I don't know what to look for in a soup, to make the meal complete. So I've kept a spreadsheet, starting
with the soups I eat on the Jenny Craig diet, with the "add ons" some of them require. Here's what I've figured out so far.
Serving size - should be 300-450 grams. I am astounded at how many cans/bowls of soups claim to be two servings when a sane person would think the whole thing is a serving. And would be hungry if they only ate half.
Fat- usually around 5g in your soup. Your fat intake from breakfast, mid morning snack, and lunch should add up to around 10g, or you need to add a fat (for your hair and nails).
Good Carbohydrates (total carb minus sugar) 25-30g
Protein - if the soup has less than 10g of protein, you need to add lean meat to the meal. (Remember this will increase the meal's fat and calories)
Vitamins: The important vitamin here seems to be A - get 25-100% in your lunch soup.
Your breakfast (not counting fruit or milk), snack (ie yogurt), and soup should add up to better than a third of the RDA of vitamins A, C, calcium, and iron.
Serving size - should be 300-450 grams. I am astounded at how many cans/bowls of soups claim to be two servings when a sane person would think the whole thing is a serving. And would be hungry if they only ate half.
Fat- usually around 5g in your soup. Your fat intake from breakfast, mid morning snack, and lunch should add up to around 10g, or you need to add a fat (for your hair and nails).
Good Carbohydrates (total carb minus sugar) 25-30g
Protein - if the soup has less than 10g of protein, you need to add lean meat to the meal. (Remember this will increase the meal's fat and calories)
Vitamins: The important vitamin here seems to be A - get 25-100% in your lunch soup.
Your breakfast (not counting fruit or milk), snack (ie yogurt), and soup should add up to better than a third of the RDA of vitamins A, C, calcium, and iron.
