Catherine Ko, MS, RD, CDE When clients tell me, “I eat healthy”, sometimes I cringe. That term, “healthy” is so broad, vague and misleading. People tell me that they only shop at Trader Joe’s, equating “healthy” to shopping at their favorite boutique supermarket. Still, other clients refer to the exotic or trendy flavor-of-the-month food or diet, as their explanation for eating “healthy”. Just because you are on a gluten-free-vegan-keto diet, it does not mean that it’s automatically “healthy” for you. While all of these examples are noble and have merit; it just strikes me as confusing, not knowing what to think.
Instead of eating “healthy”, a “balanced” approach is informative and specific. Conventional wisdom tells us that a balanced diet consists of some grains/carbs, protein and vegetables. Oil is used in cooking and fruit typically will follow the meal. Moderate caloric intake and a higher concentration of nutrients. That, is “healthy”.
Since the mission of my blog is to connect nutritional information to everyday life, soup is probably the most versatile meal that can be adjusted to fit your needs. My roots are steeped in Chinese dishes. One day as I was cooking my kid’s favorite, Corn in Egg Drop Soup, it just struck me that this classic soup is actually quite balanced!
The basic recipe calls for:
* Grain – Corn (starchy vegetables are your primary source of carbohydrates and are high in fiber)
* Protein – Eggs
* Vegetables – Onions or possibly carrots are nice additions
For additional changes needed for your need, consider the following:
- For those with Diabetes – Corn serves as the primary carbohydrate source that provides additional fiber and better glycemic control. Avoid additional carb intake in the same meal.
- For the picky eater or those addressing weight gain – This is an all-time favorite with kids. Adding more oil or sugar for underweight eaters is an option.
- For those addressing weight loss – This soup has fewer calories than the cream-based alternatives, yet still offers protein and a sense of satiety. Pairing this soup with a salad will create a wonderfully balanced light meal.
- For those recovering post-Bariatric Surgery – Adding more egg whites and blending the soup will reduce stomach pain and provide soothing fullness.
- For those addressing IBS (Irritable Bowel Syndrome) – Avoid adding onions and limit the amount of corn to only ¼ cup per bowl. (Corn is high in Sorbitol and could cause complications if too much were consumed)
- For those with Diverticulitis – avoid, until symptoms subside
- For those with Diverticulosis – Do enjoy!
