Kasia the Expert

      In our neck of the woods, cold weather season is officially among us and likely to stay for the next five months. For me, the perfect solution to staying warm is cozying up with a bowl of hot soup. It's not only a great way to stay warm but also a sensible way to curb hunger.

Keep in mind, to maintain your weight you must maintain energy balance where the calories in equal calories out, otherwise you gain or lose weight. Feeling full, or satiated is the key "ingredient" and a low fat soup, along with other water-rich foods (i.e. fruits and vegetables) can help you feel full with fewer calories to help maintain energy balance.

Not all soups are created equal and it's important to keep in mind that the total amount of calories consumed matters. Therefore, the best soups that create a feeling of fullness with fewer calories are low fat, water/broth based.

Also, besides water, fiber (found in fruits, vegetables and whole grain foods) and lean protein (i.e. skinless chicken breast) may also affect your level of satiety. Soup offers an easy, quick and convenient way to add fiber and lean protein. My favorite is the Pork Posole, a Mexican style broth-based hearty soup, made with diced tomatoes and lean pork.

Take a new look at your favorite bowl of soup - with the right mix of ingredients, it may just help keep you feeling full and warm on a cold day!

   Picture yourself feeling full without filling up on calories. Sounds like a dream? It is possible with foods that contain fiber, such as low fat whole grain foods, veggies and legumes, including beans. Fiber is a form of carbohydrate that your body can't fully digest. Fiber is mostly known for its role within the digestive health, specifically, maintaining regularity. Interestingly, a lesser known fact about fiber is that it can actually help satisfy your hunger while keeping portion size and calories in check.

No doubt, the benefits of fiber are impressive, yet most Americans consume only about 15 gramsof fiber per day instead of the daily recommended 25 grams for women and 38 grams for men.

Personally, the easiest way to incorporate fiber into my diet is with canned beans. They are fiber-rich, shelf-stable nutritional powerhouses and come in many varieties: pinto, kidney, garbanzo, navy and black are just a few examples. I find dishes made with beans not only satisfying but flavorful and wholesome. My favorite is adding just 1/2 cup of low fat refried beans to a burrito. This simple step adds about 6 grams of fiber or almost a quarter of my daily requirement of fiber in just one dish. My other favorites include pairing white beans with tuna salad, or black beans with salsa.

Remember, because your body can't fully digest fiber you might experience some discomfort often associated with eating fiber-rich foods, including beans. The key to incorporating more beans into your diet while keeping the discomfort to a  minimum is to add beans to your meals gradually.

     Recently commit to a weight-loss plan?  If you answered yes, then you're part of the 66 percent of Americans who reported making changes to improve the healthfulness of their diet, according to a survey of 1,000 people conducted by IFIC Food Insight.  In the same survey, however, nine out of 10 Americans did not know how many calories they should consumer in one day--an astounding statistic, which properly illustrates one of the many "diet disconnects" among those trying to reach their weight goals.  To clear up some confusion, here are my top three diet myths:

Diet myth #1:  Salads are always kind to your waistline.  Sure, salads are a great way to get your recommended daily veggies, but if you're piling on the cheese, bacon and heavy dressing, you've just undone your day's worth of "good calorie deeds".  What to do?  Keep your salads light with a variety of colorful veggies and vinegar-based dressings.

Diet myth #2:  Replacing soda with juice in my diet will reduce calories.  Ounce per ounce, juice contains the same amount of calories as most soft drinks.  True, 100% juices are nutritionally superior to soda and offer an alternative way for you to consume more fruit, however, the calories from fruit juice may add up just like any calorie-containing beverage.  Here's what to do:  have your 4-6 ounce glass every day, if that's your normal routine and for the rest of the day, opt for water instead of juice.  Another great solution?  Eat whole fruit instead of juice.

Diet myth #3:  Since I exercised today, I don't need to watch my diet.  I've sure learned the hard way that it's much easier to eat 300 calories than to burn 300 calories during exercise.  According to Dietary Guidelines for Americans, "Eating fewer calories while increasing physical activity are the keys to controlling body weight."  Don't forget that overall, exercise and eating the proper amount of calories are the keys to reaching your weight goals!