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A Comprehensive Research Review
2nd Edition, Revised December 2010
as a Weight Management Strategy
A Comprehensive Research Review, December 2010
Introduction
Energy Density and Calorie Intake
Energy Density: A Better Way to Control Calories
Combined Effects of Energy Density and Portion Size
1
1
3
4
Energy Density: Weight or Volume
5
Energy Density and Body Weight
5
Soup and Weight Management
6
Soup and Satisfaction
Energy Density, Soup and Diet Quality
7
9
Conclusion
10
Putting It Into Practice
11
References
12
Soup as a Weight Management Strategy As North Americans’ waistlines continue to expand, so have the number of strategies to help people
manage their weight. One approach that has been gaining steam in recent years focuses on energy density.
Energy density refers to the amount of calories in a given weight of food – or specifically the
number of calories per gram. A food that is high in energy density (or calorie density) provides a
large amount of calories for a given weight of food, while a food of low calorie density has fewer
calories for the same weight of food. With foods of lower calorie density, you can eat a larger portion
for the same calories.
Studies on food intake and energy density show that people tend to eat about the same weight or
volume of food each day. So, including foods with a low energy density, like water-rich vegetables,
helps to lower calorie intake without reducing the amount consumed – an important factor that
can help you feel satisfied on fewer calories.
Soup is one example of a low energy-dense, high-volume food that may be valuable in helping to
e role of soup in weight management has been studied
is paper summarizes the current scientific evidence that suggests soup can
be an effective – and nourishing – part of a weight-management plan.
Four Ways Soup Can Help Manage Body Weight:
1. Decrease hunger
2. Increase fullness
3. Enhance satisfaction 4. Reduce calorie intake
Energy Density and Calorie Intake
Feeling full on fewer calories is the concept behind the energy density approach. Foods
that are high in water – such as fruits, vegetables and soups – are considered high-volume
foods that are low in energy density. Numerous studies indicate that the energy density of
foods affects calorie intake, satiety and ultimately body weight. (Rolls BJ , Bell EA, Medical
Clinics 2000, Yao M, Roberts SB, Nutrition Reviews 2001, Kral TVE, Roe LS, Rolls BJ,
AJCN 2004).
1
In a review of the literature, Drewnowski and colleagues concluded that energy density of
the diet has a larger and more robust impact on calorie intake than any one macronutrient.
(Drewnowski, Nutrition Reviews 2004). A literature review by Yao and Roberts found that
in studies lasting longer than 6 months, weight loss was 3 times greater in people who ate
foods of low energy density than in those who simply ate low-fat foods. (Yao M, Roberts
SB, Nutrition Reviews 2001).
Energy Density
Energy density is the relationship of calories to the weight of food (calories per gram)
Very Low Energy-Dense Foods
0 to 0.6 calories per gram.
Broth-based soups, nonstarchy vegetables and fruits, milk
Low Energy-Dense Foods
0.6 to 1.5 calories per gram
Cereal and milk, starchy vegetables and fruits, beans, chili, yogurt
Medium Energy-Dense Foods
1.5 to 4 calories per gram
Bread, meats, cheeses, pizza, French fries, salad dressings, ice cream ,cake
High Energy-Dense Foods
4 to 9 calories per gram
Bacon, butter, oils, nuts, chips, chocolate candy, cookies
Adapted from
e Volumetrics Eating Plan by Barbara Rolls, PhD.
Given a fixed number of calories, people who choose low energy-dense foods can “put more
on their plate” for fewer calories than those who eat high energy-dense items. An analysis
of food consumption patterns of more than 7,300 U.S. adults found that women and men
who ate a low energy-dense diet consumed, respectively, 300 and 400 more grams of food
than those who ate high energy-dense diets. (Ledikwe JH, Blanck HM, AJCN 2006).
Despite eating a greater weight of food, men who had low energy-dense diets ate 432 fewer
calories a day than men with a high energy-dense diet. For women, the difference was 278
calories less. On average, the women who ate low energy-dense diets also had a lower body
e prevalence of obesity was 6 percent lower for men and
5 percent lower for women in the low energy-dense versus high energy-dense diet groups.
Lowering the energy density of entrees by adding more water and water-rich vegetables
reduced calorie intake without affecting ratings of hunger and fullness. (Bell EA, Castellanos
VH, AJCN 1998). In this study of normal-weight women, the researchers formulated lunch
and dinner entrees with three levels of energy density. Low energy-dense entrees had a
higher water content achieved primarily by adding extra vegetables, while the high energye women tended to eat the same
us, the reduction in energy
density resulted in a comparable reduction in calorie intake. For example, comparing the
A Comprehensive Research Review - 2nd Edition, Revised December 2010
lowest, to highest energy-dense conditions, lowering the energy density by 30 percent
caused participants to consume 30 percent fewer calories, despite reporting similar ratings
of fullness.
Other studies have shown that low energy-dense diets can reduce calorie intake 15 to 30
percent compared to high energy-dense diets. (Bell EA, Rolls BJ, AJCN 2001, Rolls BJ,
Bell EA, AJCN 1999, Kral TVE, Roe LS, Rolls BJ, Appetite 2002, Ello-Martin JA, Roe
LS, AJCN 2007). Furthermore, reducing the energy density did not result in differences in
hunger or fullness.
At the same calorie levels, foods with low energy density provide a greater volume of food, which may help people feel full at a meal while consuming fewer calories.
Energy Density: A Better Way to Control Calories
Fat increases the energy density of a food more than carbohydrate or protein, while water
decreases energy density by adding weight but not calories. However, studies indicate that
lowering the energy density of foods by increasing water content may have a greater effect
on calorie intake than cutting fat. (Yao M, Roberts SB, Nutrition Reviews 2001). Research
also suggests that the energy density of a food is a stronger determinant of overall calorie
intake than the fat content of a food. (Rolls BJ, Bell EA, Castellanos VH, AJCN 1999).
In a study by Rolls and colleagues at the Pennsylvania State University, the fat and energy
density of one-half of participants’ meals was varied. For the other half, participants could
choose from a variety of foods to consume until they felt satisfied. When the fat content
was held constant, lowering the energy density by 30 percent significantly reduced calorie
intake during meals for both lean and obese subjects. When the energy density was held
constant, lowering the fat content from 37 percent to about 16 percent of calories had no
effect on food intake. (Rolls BJ, Bell EA, Castellanos VH, AJCN 1999).
In a recent longitudinal study, women consuming lower energy density diets reported
eating more food but significantly less total calories than those eating a higher energy
density diet. The authors concluded that lower energy density diet can be achieved by
consuming more servings of fruits and vegetables and limiting intake of high fat foods and
such diet moderates weight gain (Savage JS, Marini M, Birch LL, AJCN 2008). Several
other studies have also examined the impact of fat on satiety and provide consistent
evidence that manipulating the amount of fat in the diet does not infl uence food intake
when the energy density of the diet is held constant. (Rolls BJ, Bell EA, EJCN 1999,
The secret to feeling full? Reducing the energy density of foods is more effective than reducing fat when controlling calories.
3
Duncan KH, Bacon JA, Weinsier RL, AJCN 1983, Rolls BJ,
Kim-Harris S, Fischman MW, AJCN 1994, Rolls BJ, J Nutr
2000). There is also evidence that people who are obese or considered “restrained” eaters (chronically limit their eating behavior to
prevent weight gain), may be less apt to feel what little satiety effect
fat has. (Mattes R, Physiology & Behavior 2005, Cecil JE, Francis J, Physiology &
Behavior 1999, Prentice A, AJCN 1998).
Regardless of the fat, carbohydrate and protein content of the diet, when the palatability
of foods is similar, it appears that the energy density of a food is the major determining
factor in how foods affect satiety and calorie intake. (Rolls BJ, J Nutr 2000).
Ello-Martin and colleagues at the Pennsylvania State University compared two
approaches for reducing the energy density of a weight-loss diet. (Ello-Martin JA, Roe
LS, AJCN 2007). In this study, one group of obese women was instructed to reduce fat
intake and the other was taught to cut fat and increase consumption of water-rich foods
such as fruits and vegetables.
During the first six months of the study, the lower-fat, fruit and vegetable group lost 33
percent more weight than the group that concentrated solely on cutting fat. After one
year of intervention, 49 percent of the subjects in the lower-fat, fruit and vegetable
group were no longer considered obese, whereas 28 percent of those in the lower-fat
only group achieved this classification. Fat intake did not differ significantly between the
two groups. What differed was the volume of food consumed. Those in the lower-fat,
fruit and vegetable group consumed a 25 percent greater weight of food. During the
intervention, hunger ratings for the lower-fat only group did not differ compared to
when they started the study. Women in the lower-fat, fruits and vegetables group; however, reported lower hunger ratings compared to baseline and lower hunger ratings compared to the lower-fat only group. The energy density of food, therefore, was an important factor in reducing calorie intake, enhancing weight loss and controlling hunger.
Because dieting is often associated with hunger and deprivation, this study suggests that
choosing low energy-dense, high-volume foods can be an effective weight-loss strategy.
It can provide a satisfying amount of food, provide a variety of flavorful foods, and
enhance satiation. And, it can do all of that for fewer calories and a net weight loss.
Combined Effects of Energy Density and Portion Size
Similar to fat consumption, portion size has been implicated as a factor contributing to
the increased incidence of obesity in North America. Large portion sizes increase calorie
intake. (Ledikwe JH, Ello-Martin JA, Rolls BJ, J Nutr 2005, Rolls BJ, Roe LS, Meengs
JS, AJCN 2006). Researchers have shown that increasing portion size and energy
density of a single food has additive effects leading to increased calorie intake during a
meal. (Kral, Roe, Rolls, AJCN 2004). It appears the counter equation holds true as well
– reducing portion size and energy density has additive effects for lowering calorie
intake.
In one study, the portion size and energy density of multiple foods was manipulated and
served to participants over a two-day period. (Rolls BJ, Roe LS, Meengs JS, AJCN
2006). Reducing the energy density of foods by 30 percent resulted in a 23 percent
decrease in calorie intake for the day. Reducing portion size by 25 percent led to a 12
percent decrease in calorie intake. Combined, their influence yielded a 32 percent
decrease in energy intake
A Comprehensive Research Review - 2nd Edition, Revised December 2010
Energy Density: Weight or Volume?
The water content of foods is a critical determinant of energy density and appears to have
a larger effect than other ingredients, such as fat or fiber. (Yao M, Roberts SB, Nutrition
Reviews 2001, Rolls BJ, Drewnowski A, Ledikwe JH, JADA 2005). Soup, fruits and
vegetables contain about 80-95 percent water. Water is calorie-free. Thus, it adds weight
and volume – factors that have been shown to enhance fullness.
Interestingly, the positive effect of the volume of food on satiety is not always dependent
on increasing the weight of food. Rolls and colleagues created a greater volume of milkshake by adding air. (Rolls BJ, Bell EA, Waugh BA, AJCN 2000). The men in the study
were given a yogurt-based milkshake 30 minutes before lunch.
The milkshakes varied in volume (300 ml, 450 ml, 600 ml) but were equal in calories and
weight because the higher volume was achieved by incorporating air. The study participants ate 12 percent fewer calories at lunch after they drank the 600 ml milkshake and
reported greater increases in feelings of fullness. Similar studies that used water to
increase volume and lower energy density of a pre-meal drink found water had a greater
impact on satiety and reduced calorie intake more than the addition of air — perhaps
because of the greater weight of water.
Energy Density and Body Weight Energy density has been shown to be an important determinant of body weight status in
clinical and population studies (Ello-Martin JA, Roe LS, Ledikwe JH, Beach AM, Rolls
BJ, AJCN 2007, Ledikwe JH, Rolls BJ, Smiciklas-Wright H, Mitchell DC, Ard JD,
Champagne C, Karanja N, Lin PH, Stevens VJ, Appel LJ, AJCN 2007, Rolls BJ, Roe
LS, Beach AM, Kris-Etherton PM, Obesity Research 2005, Mendoza JA, Drewnowski
A, Christakis DA, Diabetes Care 2007, Kant AK, Graubard BI. Int J Obesity (Lond)
2005, Ledikwe JH, Blanck HM, Khan L, Serdula MK, Seymour JD, Tohill BC, Rolls
BJ, AJCN 2006; Bes-Rastrollo M, van Dam R, Martinez-Gonzalez MA, Li TY, Sampson LL and Hu, AJCN 2008).
In a clinical study, reduction in dietary energy density was found to be the main predictor of weight loss during first two months among 200 overweight men and women
(Rolls BJ, Roe LS, Beach AM, Kris-Etherton PM, Obes Res 2005). Changes in dietary
energy density were also related to changes in body weight in a secondary analysis of the
results from a multicenter intervention (Ledikwe JH, Rolls BJ, Smiciklas-Wright H,
Mitchell DC, Ard JD, Champagne C, Karanja N, Lin PH, Stevens VJ, Appel LJ, AJCN
2007).
In a prospective study of over 50,000 middle aged women, the dietary energy density was
associated with weight gained over a eight year period (Bes-Rastrollo M, van Dam R,
Martinez-Gonzalez MA, Li TY, Sampson LL and Hu, AJCN 2008). In a crosssectional study analyzing NHANES 1999-2002, dietary energy density was independently and significantly associated with higher BMI among 9,688 U.S. adults (Mendoza
JA, Drewnowski A, Christakis DA, Diabetes Care 2007).
Barbara Rolls recently summarized that several clinical trials have shown that reducing
energy density of the diet by the addition of water rich foods such as fruits and
vegetables was associated with substantial weight loss even when patients were not told
to restrict calories and lowering energy density could provide effective strategies for the
prevention and treatment of obesity (Rolls BJ, Physiol Behav 2009)
5
Soup and Weight Management
As a water-rich food, soup has been shown to help control hunger, reduce total calorie
intake and offer eating satisfaction – all key factors to successful weight management.
(Duncan KH, Bacon JA, AJCN 1983, Kissileff HR, Thornton J, Physiology & Behavior
1982, Rolls BJ, Federoff IC, Gurthrie JF, Appetite 1990, Himaya A, Louis-Sylvestre J,
Appetite 1998, Rolls BJ, Roe LA, Beach AM, Obesity Research 2005, Flood JE, Rolls
BJ, Appetite 2007). Studies indicate that soup has a high satiety value and may help
people feel full and eat less at a meal when served as a first course. (Mattes R, Physiology
& Behavior 2005). In a series of experiments to evaluate the satiety effects of various
foods, Kissileff and colleagues found that the soups they tested as a first course or “preloads” were significantly more satiating than the crackers and cheese or juice that were
served as preloads. When the women ate soup before their meal, they consumed fewer
calories at that meal and reported a decreased desire to eat. (Kissileff HR, Gruss LP,
Thornton J, Physiology & Behavior 1984).
Why Soup May Help You Eat Less
Low energy density (fewer calories per gram than other foods)
High volume, so dieters feel less deprived with fewer calories Strong sensory cues (taste, flavor and texture)
Cognition cues (meal more satisfying than sipping a beverage)
Rolls and colleagues studied the satiety effects of eating soup as a first course in normal
weight, non-dieting men. (Rolls BJ, Fedoroff IC, Gurthrie JF, Appetite 1990). When
subjects ate tomato soup as their first course, they consumed an average of 100 fewer
calories in the meal than when they ate either cheese and crackers or cantaloupe as their
first course. Men also reported a significant decrease in hunger and an increased feeling of
fullness after consuming the soup. Soup was found to be significantly more satiating than
cheese and crackers or the melon (that had an energy density similar to the soup).
Water served within a soup appears to be significantly more satiating compared to water
orwart ML AJCN 1999). In this
study by Rolls and colleagues, 24 normal-weight women ate breakfast, lunch and dinner in
the laboratory one day a week for four weeks.
Before each lunch, they received a preload meal of a chicken, rice and vegetable casserole, a
chicken, rice and vegetable casserole with a glass of water or a chicken, rice vegetable soup
e serving size was 1 ½ cups for the
casserole and 2 ½ cups for the soup.
When women ate the soup, they consumed 16 percent fewer calories than when they
ate either the casserole alone or the casserole with the glass of water. Eating the soup
significantly increased feelings of fullness and reduced hunger. Drinking a glass of water
with the casserole had no effect on total calories consumed or on feelings of being full.
us, water was found to have a greater impact on satiety and calorie intake when it was
e researchers believe part of
A Comprehensive Research Review - 2nd Edition, Revised December 2010
Satiety is enhanced when water is incorporated into a food, such as soup, but not when consumed as a beverage.
the reason may be related to volume, which might have caused more stomach distension,
or that the soup itself dispersed nutrients in the stomach and intestine more than the solid
meals did and this dispersion delayed stomach emptying or relayed signals to the body that
ey suggest it’s also possible that drinking beverages causes the body
to respond to thirst mechanisms whereas eating soup yields a satiety-related response.
Consuming soup on a regular basis was found to help bolster satiety during weight loss in
e Pennsylvania State University.
(Kris-Etherton PM, Ledikwe JM, Roe LM, FASEB Journal 2004). In this study of
overweight and obese men and women, the researchers found that adding one or two
servings of soup per day to a weight-loss plan, increased participants’ ratings of fullness.
Furthermore, despite losing the same amount of weight, about 15 pounds over one year,
participants who were given soup to consume twice per day, ate a greater weight of food
than participants in the comparison group, who were not given soup to eat. Participants
in a fourth group, given energy-dense, dry snacks to consume twice per day, reported the
greatest hunger and lost the least amount of weight (about 10 pounds). Taken together,
these results suggest that soup helps enhance fullness when calorie intake is reduced.
Water in foods increases volume, reduces energy density and promotes a feeling of fullness. Fruits, vegetables and soups contain 80 to 95 percent water.
Soup and Satisfaction Soup has been shown to have a high satiety value (Mattes R, Physiology & Behavior 2005)
and people perceive soup to be filling and satisfying – which adds to the perception that it
is satiating. (Rolls BJ, Fedoroff IC, Guthrie JF, Appetite 1990).
Mattes at Purdue University documented the satisfying nature of soup by comparing the
satiety values of liquids, solids and soups. (Mattes R, Physiology & Behavior 2005). Study
participants rated hunger and fullness after consuming various preloads: apple juice, apple
or apple soup; chicken breast or chicken soup; and peanuts or peanut soup.
e soup preload meals led to higher satiety ratings in contrast to the liquids and solid food
options. Calorie intake was lower on the days soup was consumed than on the days solid
e author concluded that
liquids have minimal satiety properties, yet the opposite effect holds true for soups. In terms
of the influence on appetite, soups were more comparable to solid foods than liquids.
7
Several characteristics of soup have been suggested to be involved in enhancing satiety,
including the amount consumed, energy density and temperature. (Kissileff HR, Gruss
orton J, Physiology & Behavior 1984, Norton GNM, Anderson AS, Hetherington
e type of soup may not be a significant factor. In a
study funded by the National Institutes of Health, four different soups were evaluated as
a preload: broth and vegetables served separately, chunky vegetable soup, chunky-pureed
vegetable soup or pureed vegetable soup. (Flood JE, Rolls BJ, Appetite 2007). When soup
was consumed as a first course or preload, the study participants reduced calorie intake at
e type of soup did not significantly affect calorie intake or ratings
of satiety.
Sipping a bowl of soup often takes longer to eat compared to eating solid foods, which may
e
provide additional satiating effects. ( Jordan HA, Levitz LS, Utgoff
physiological feedback from ingested food takes at least 20 minutes to develop, independent
of the amount of food eaten. Researchers examined the impact of eating soup on calorie
intake and rate of eating and found that men and women who ate soup for lunch or dinner
consumed fewer calories in the same meal and ate at a slower rate.
A more recent study by Andrade and colleagues showed that when healthy women ate a
meal quickly (~ 9 minutes) versus more slowly (>20 minutes), they reported lower satiety
ey also consumed
nearly 70 calories more at the fast-paced meal than at the more leisurely one.
To maximize the satiating or hunger-reducing effects of soup, researchers at Columbia
University in New York tested whether hunger ratings would be lower with a larger
portion of soup eaten before a meal versus a smaller portion. (Muurahainen NE, Kissileff
HR, AJP 1991, Nolan LJ, Guss JL, Liddle RA, Nutrition 2003). Hunger ratings were
significantly reduced after men in the study ate nearly 18 ounces of tomato soup compared
e researchers studied the effect of soup in combination with treatments
ey concluded
that hunger ratings are more sensitive predictors of intake when the stomach is relatively
full (after the larger soup serving) than when it is relatively empty (after the smaller soup
serving). Eating a big bowl of soup caused the body to release more CCK, which helped
trigger a feeling of fullness.
Soup is a well-accepted food and can be a welcome addition to any weight-management
plan. Researchers confirmed these observations when subjects who ate soup every day on
a reduced-calorie diet said they liked a soup strategy better than simply reducing calories.
A Comprehensive Research Review - 2nd Edition, Revised December 2010
According to a self-administered questionnaire designed to evaluate participants’ perceptions
regarding their eating plans, 97 percent of the soup group members were enthusiastic about
the value of soup in their weight-loss plans. (Foreyt JP, Reeves RS, Darnell LS, JADA
1986).
Energy Density, Soup and Diet Quality
Including more water-rich foods – such as fruits, vegetables and soups – is one of the most
effective strategies for lowering the energy density of the diet. Studies indicate that incorporating
more of these water-containing foods can also enhance the overall quality of the diet.
People who eat a low energy-dense diet tend to eat more fruits and vegetables and more
fiber, and have diets that contain more vitamin A, C and folate. (Ledikwe JH, Blanck
HM, Khan L, JADA 2006). It has also been observed that the energy density and nutrient
density of foods and diets is inversely related. (Rolls BJ, Drewnowksi A, JADA 2005).
A low energy-dense diet that is rich in fruits and vegetables may help lower the risk of heart
e Pennsylvania
State University showed that women in the group instructed to reduce fat intake and
increase intake of fruits and vegetables, as part of the weight-loss diet, had more beneficial
changes in blood levels of insulin, triglycerides and non-HDL cholesterol than women
instructed to reduce fat intake only during weight loss. (Ello-Martin JA, Roe LS, Ledikwe
JH, AJCN 2007).
French researchers examined soup consumption and nutrient intake. (Galan P, Renault N,
Aissa M, IJVNR 2003). Subjects who consumed soup on a daily basis had lower intakes of
e researchers conclude that
soup helped increase vegetable consumption, which in turn increased vitamin intake.
In a French study, eating soup was associated with better diet quality and lower body weight.
Two studies conducted at the University of Delaware compared the diets of soup users
and non-soup users based on an analysis of national food consumption surveys. (Hartell
B, Khoo CS, Gaughan C, FASEB J 2003, Khoo CS, Hartell B, Montgomery P, FASEB J
2003). Researchers found that on the days when people ate soup, the composition of their
diet was more consistent with the Dietary Guidelines than on days when people did not
e diets of soup users (1/2 to 3 cups of soup per day) contained more whole
grains, dark green and dark yellow vegetables, fruit, fish, beans and fiber than non-soup
9
e diets of soup users also contained fewer calories, less fat and saturated fat, less
cholesterol and added sugars.
Other researchers have found that frequent soup users consume less fat and are more likely
to have a lower body mass index compared to non-soup and occasional soup users. (Bertrais
S, Galan P, Bertrais S, JHND 2001). Frequent soup users were defined as people who ate
5-6 servings of soup in a 6-day period.
Conclusion
Reducing the energy density of the diet may be an effective strategy to achieve and maintain a
healthy weight. One of the easiest ways to reduce the energy density of the diet is to eat more waterrich foods, such as fruits, vegetables and soups.
Soup is a nourishing and satisfying food that can help people feel full on fewer calories. Eating
more soup can be a convenient way to accomplish several health-promoting goals. It helps lower
the energy density of the diet, it is an easy way to eat more vegetables, it is simple and quick to
prepare, and it can help add variety to the diet.
e convenient nature of soup makes it a great kitchen staple. Because of its multi-faceted nature,
i.e. sweet or savoury; creamy or broth–based; chunky or pureed, it is hard to tire of soup. There are
literally dozens of varieties to choose from, including many that are lower in sodium.
An additional advantage of soup is that people enjoy it in their diet, suggesting that the long-term
compliance needed to achieve sustainable weight loss may be more readily accomplished when soup
Putting it into practice As an appetizer:Whether eating at home or eating out, soup is a smart start. To reap its
satiating benefits when eating out, order soup first. Enjoy it, then order the balance of
your meal from the menu. Chances are you’ll order less. When eating at home, dish up
a bowl of soup. Eat it, clear the dishes, then serve the main meal. Again, it is likely your
appetite for the meal that follows will be less – perhaps reducing calorie intake as much
as 30 percent.
As the main event: A hearty soup filled with beans, vegetables, poultry, meat or even
fish can easily serve as a main entrée for lunch or dinner. Ingredient options are nearly
endless for soups, so the possible varieties are broad and deep. Soup can also be the main
dish or supporting cast to a sandwich or salad.
As a snack: Whether it is the mid-morning or mid-afternoon munchies, the before
sports energy booster or the after school pick-me-up, soup can satisfy hunger between
meals. Soups that are shelf-stable and portable make them easy to eat at work, at school
and on the go.
As an ingredient:Broth can add volume and flavor to foods, lower their energy density
ey can be used in stews, casseroles and stir fries to add
ey can thin sauces and gravies and they serve as an excellent substitute for oil
when sautéing meats and vegetables.
As a party manager:Often cocktail parties, potlucks and picnics offer endless amounts
of higher-calorie and energy-dense foods. Eating a bowl of soup before going to such
events can help reduce calorie intake by satisfying one’s appetite and providing a sense
of fullness.
is incorporated into meals. Utilizing soup as part of a low energy-density approach to eating well
can be a satiating, enjoyable and effective strategy for weight management.
A Comprehensive Research Review - 2nd Edition, Revised December 2010
11
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A Comprehensive Research Review - 2nd Edition, Revised December 2010