Eat Like Dr. Oz in Soup Season

Eat Like Dr. Oz in Soup Season

We're in the homestretch of winter, folks, and soup — store-bought or from your own kitchen — is the healthiest, coziest way to power through. Ladle up one of my veggie-loaded picks, then top it with something tasty (Greek yogurt is a serious game changer).

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Low-cal minestrone has a high-­fiber medley of vegetables, pasta, and beans. Plus, it packs in a healthy dose of vitamin A.

Top It: Toss greens into soup right before serving for extra nutrients.

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Vegetable Bisque

Any vegetable bisque brings veggie power to the table, but if you're eating out, it's worth asking some what's-in-there questions. Bisque with cream can be a meal in its own right; straight-up veg puree is a great starter.

Top It: Chopped chard bumps up vitamins; egg adds a pop of protein.

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Black Bean Soup

Black bean soup is a warming winner — it's low in calories, has tons of fiber and protein, and is easy to make on your own when the domestic mood strikes. (I'm also a fan of its tasty cousin, lentil soup.)

Top It: Boost bean soup with avocado, Greek yogurt, and scallions.

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Tomato Soup

Tomato soup has lots of antioxidants, like cancer-fighting lycopene. I treat this as the veggie portion of the meal and pair it with protein and starch.

Top It: Tangy tomato loves caramelized onions, basil, and Greek yogurt.

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The Best and Worst Carb Companions

YES: Whole-Grain Bread.

A nice slab of bread with butter can turn soup into a meal, but some loaves look healthier than they are. You want "whole wheat" or "whole grain" at the top of the ingredients list.

NO: Bread Bowls.

If only we could travel back in time to stop the advent of the bread bowl. This extra can add close to a day's worth of carbs, twice the sodium, and four times the cals of soup alone.

YES: Oyster Crackers.

Crunch away. A small packet of these yummy crackers has only about 60 calories and 60 mg of sodium, and a larger packet is on a par nutritionally with a slice of buttered bread.

Also, Step Away from the Saltshaker.

Soup's one downfall? It can get pretty salty. Aim for less than 500 mg of sodium per serving, and add flavor with low- to no-sodium toppings, like the ones listed in this post.

This story originally appeared in the March 2016 issue of Dr. Oz The Good Life.

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