Both can be excellent choices, or lousy ones. “Soup can be very healthy  and filling if they’re broth-based or bean-based,” says Gidus. “But stay away from anything with the word “creamy” or “cheese” in it.”Case in point: At Denny’s, the Chicken Noodle soup contains 118 calories; the Broccoli & Cheddar soup has 574 calorie. The same advice applies to salad. Choose the mixed greens rather than the goat cheese and candied walnut house special. Steer clear of iceberg lettuce, a nutritional zero, and go for romaine, spinach or field greens.
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