Nutrition Counseling January 2020

NSMC Nutrition Counseling January 2020 Meet Our Team

Soup is Super!

Whether you use a pot on a stove or a slow cooker, hot soup is a quick and easy hot meal. It's also a nutritional bargain, providing lots of key vitamins and minerals at a calorie discount. Studies have shown that people eat 20% fewer calories of entree after having soup as an appetizer.

Our team of registered dietitians works with adults and children to teach the importance of eating a healthy and balanced diet. Meet our team here.

Not all soups are created equal Pre-made and packet soups tend to be loaded in sodium, some contributing 1/3- 1/2 of the recommended daily sodium intake.

These dried or canned soups are made from a potato starch-base making them low in protein and high in carbohydrates. However, select brands of soup offer less than 20 grams of carbohydrate and under 500 milligrams of sodium.

Outpatient Appointments We create complete nutrition assessments and personalized nutrition plans for our patients in one-on-one counseling sessions.

Call for an appointment 978.573.4444 or email . Learn more here >

Add fresh, low-fat ingredients in your soup Vegetables The American Heart Association recommends that adults consume at least 2 cups of vegetables daily. and soup can help you reach that goal. Vegetables add color, texture and a variety of essential nutrients, including Vitamins A and C.

Benefits of Cooked Vegetables Cooked tomatoes have more of the disease-fighting antioxidant lycopene than raw tomatoes. Cooked carrots offer more beta-carotene than uncooked carrots. The liquid in soup retains water-soluble B vitamins found in kale, spinach and swiss chard.

Protein Beans, lean meat, fish, low-fat sausage and ground white meat poultry provide high quality protein, making soup made up of these ingredients equivalent to an entree.

Fat Use low fat proteins (mentioned above), fat free broth or skim milk (rather than whole milk or cream). You can also add pureed white beans, potatoes or cauliflower to thicken your soup.

To remove fat from homemade broth, place a sheet of wax paper over the top and refrigerate overnight. In the morning, carefully peel off the paper and the fat that is attached and discard. You can also refrigerate broth and then use a flat metal ladle to skim congealed fat from the surface.

Liquids Fat free broth, skim milk and tomato-based liquids offer lower calories than cream-based soup. Bone broth has been linked to improving gut and joint health and overall immunity. If you're trying to be mindful of your sodium intake, chose low sodium variety of broth.

Introduction to Mindfulness for Students In this six-week workshop, college and high school students are introduced to mindfulness and mind-body connection. Students will learn techniques to heighten their focus with kindness and curiosity.

This workshop begins on Tuesday, January 21, 6 - 7:30 p.m. at the Mass General/North Shore Center for Outpatient Care.

Sign up and learn more >

Slow Cooker Winter Vegetable Soup with Split Red Lentils 2 Tbsp extra virgin olive oil 1 large yellow onion, diced 3 celery stalks, diced 3 medium carrots, trimmed, peeled and diced 2 medium zucchini, ends trimmed and chopped into 3/4-inch chunks 3 Yukon gold potatoes, scrubbed and chopped into 3/4-inch cubes 3/4 c. split red lentils 1 c. canned chopped tomatoes (with their juices) 2 pieces of parmesan rind 2 dried bay leaves 3-4 sprigs of fresh thyme 5 c. chicken stock (low sodium optional) 1 tsp sea salt(optional) freshly ground black pepper 2-3 c. finely sliced savoy cabbage, reserved for later freshly chopped flat-leaf parsley (or basil), for garnishing freshly grated Parmesan cheese, for garnishing 1. Add olive oil, onion, celery, carrot, zucchini, potatoes, split red lentils, chopped tomatoes, Parmesan rind, bay leaves, thyme, chicken stock, salt, and black pepper to the slow cooker and stir together.

2. Cook on high heat for four to six hours or until the red lentils are tender.

Alternatively, cook on low heat for eight to 10 hours.

3. In the last hour of cooking on high heat or in the last two hours if cooking on low heat, add the thinly sliced cabbage.

4. Remove and discard the dried bay leaves and any tough thyme sprigs.

5. Serve the soup and top each serving with a sprinkling of freshly chopped parsley and freshly grated Parmesan cheese.

Yield: 6 servings Amount per serving: 308 calories; 10 g fat; 14 g protein; 10 g fiber; 9 g of sugar, 43 g carbohydrate, 819 mg sodium (will be lower if low-sodium broth is used) Recipe was adapted from A Beautiful Plate

Call for an appointment: 978.573.4444 nsmcnutrition@partners.org nsmc.partners.org/nutrition_counseling

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