The U.S. Department of Agriculture’s MyPyramid symbolizes a personalized approach to healthy eating, allowing you to choose from a variety of options in each food group to meet your needs based upon your age, gender and level of physical activity.

Adding soup to your menu plan is a quick and simple way to help you meet the new recommendations. Most prepared soups are moderate in calories, low in fat and provide a good source of nutrients, as well as vegetables, lean meats and grains.

There are also many varieties of soups to choose from, including reduced fat and calorie and low-sodium selections, so you’re sure to find a soup that’s right for you.

Based on a 2,000 calorie reference diet- Vegetables: 2½ cups- Fruit: 2 cups- Grains: 6 ounces (make at least 3 ounces whole grains)- Dairy: 3 cups of milk or milk products- Meat and Beans: 5½ ouncesVisit www.mypyramid.gov for your individual needs.

Soup has been called a “secret weapon” for weight loss success because you can actually eat more to weigh less. Because soup is a “low-calorie-dense” food, you can fill up on fewer calories and stay satisfied longer.Why does soup work?<B>More for less:</B> You can eat larger portions of water-rich foods, like broth-based soups, which have relatively few calories per serving.<B>Variety:</B> With so many soup options, you can enjoy a different soup every day.<B>Satisfaction:</B> No matter what your personal goals, soup can add taste, variety and satisfaction for a plan you can stick with.<B>Nutrition You Need:</B> Cutting calories can often result in cutting nutrients your body needs. Choosing foods like soup that are low in calories but provide fiber and important vitamins and minerals, such as calcium, iron and vitamins A and C, can help ensure that losing pounds doesn’t mean losing out on nutrition.

2 tablespoons cornstarch1 ¾ cups chicken broth (regular or organic)1 tablespoon low-sodium soy sauce1 pound boneless chicken breast, cut into strips5 cups cut-up vegetables (use a combination of broccoli florets, sliced carrots and green or red pepper strips)¼ teaspoon ground ginger1/8 teaspoon garlic powder or 1 clove garlic, minced4 cups hot cooked rice, cooked without saltMix cornstarch, broth and soy sauce.Spray nonstick skillet with vegetable cooking spray and heat 1 minute. Add chicken and stir-fry until browned. Remove chicken.Add vegetables, ginger and garlic, and stir-fry until tender-crisp.Stir in cornstarch mixture and cook until mixture boils and thickens. Return chicken to skillet and heat through. Serve over rice.Makes four servings.<B>MyPyramid contributions </B>Per serving- Vegetables: 1¼ cups- Grains: 2-ounce equivalent (Substitute whole grain brown rice for white rice in this dish and you add 3 grams of fiber and whole grain to your meal.)- Meats and Beans: 3-ounce equivalent8 ounces prepared tomato soup1 cup total carrot sticks, celery sticks and red pepper strips

<B>Turkey Sandwich</B>2 slices whole wheat, whole grain bread2 ounces sliced turkey breast1 teaspoon mayonnaise2 pieces leaf lettuce2 tomato slicesPrepare sandwich and serve with soup and vegetable sticks.Makes one serving.<B>MyPyramid contributions </B>Per serving- Vegetables: 1½ cups- Whole Grains: 2-ounce equivalent- Meats and Beans: 2-ounce equivalent

½ cup chopped fresh mushrooms¼ cup chopped green pepper¼ cup chopped tomato2 tablespoons finely chopped onion1/2 cup cholesterol-free egg substitute2 teaspoons freshly grated Parmesan cheese4 slices 9-grain whole grain breadSpray nonstick skillet with vegetable cooking spray. Heat skillet over medium heat. Add mushrooms, green pepper, tomato and onion. Cover and cook until softened. Remove from skillet. Wipe out skillet with paper towel.Spray nonstick skillet with vegetable cooking spray. Heat skillet over medium heat. Add ¼ cup egg substitute and top with half the cooked vegetables. Cook until set but still moist on top, lifting edges of omelet with spatula. Sprinkle with half the cheese and fold in half. Place on 1 bread slice and top with another. Repeat with remaining ingredients.<B>MyPyramid contributions </B>Per serving- Vegetables: ½ cup- Whole Grains: 2-ounce equivalent- Meats and Beans: 1-ounce equivalent