Soup is an original comfort food, as it brings contentment to both mind and stomach. It promotes good health, giving you most of the nutrients you need in one bowl. A warm and healthful soup can be your companion on a cold day, hit the spot when you are sick, and the favorite of dietitians to boost your nutrition and to help you lose weight.

Will chicken soup really cure the common cold?

Chicken soup has been a popular home remedy for the common cold since at least the 12th century. Although there is no actual evidence that chicken soup can help cure a cold, most doctors agree that it can have positive results when treating your cold.

First, the steam from the soup can help unclog congestion in your chest and nose.Researchers have also determined that the broth has anti-inflammatory properties that aid in soothing sore throats and help stop the movement of neutrophils (white blood cells that encourage the flow of mucus that accumulates in the lungs and nose). It also increases your comfort level and provides nourishment for those suffering from nausea.

Will soup help me lose weight?

This warm-you-up food is not only delicious, nutritious and convenient; it may also help you lose weight. Women who start their lunch with a bowl of soup eat 100 calories less over the course of the meal on average than those who don't, according to a study from Pennsylvania State University. But soup can also sabotage a diet if you don't choose the right one.

Here are some shopping guidelines:

•    Bravo for broth. Look for broth-based soups over cream-based soups, which are high in fats, especially saturated fats.
•    Watch for sodium. Some soups at the grocery store can have a half-day's worth (1,000 mg) of sodium in a single serving. The good news is that there are many low- and reduced-sodium soups available. I recommend looking for a soup with less than 600 mg sodium per serving.
•    Beans and veggies are best. Look for soups made with beans and legumes, such as black bean, lentil and split pea. They will have more protein and fiber than other soups, which will help you feel full and satisfied. Any veggie-based soup, whether it's vegetable barley, roasted red pepper, or butternut squash will offer vitamins and minerals.
•    Read the label. Flip the can or carton around before sticking it in your cart to make sure the calories, sodium, and saturated fat are low and the protein and fiber are high. Avoid soups that say "creamy," "cream of," or "bisque" unless the saturated fat is really low on the label (less than 3-4 grams per serving).

How to make an easy pot of soup:

Most of us are in a hurry and don't have time to prepare soup. Here's a way to get a nice big pot of steaming soup ready in no time.

•    Start with a large pot or Dutch oven.
•    Add a quart of low-sodium chicken or vegetable stock or broth and heat over medium heat.
•    Combine a 16 ounce bag of frozen vegetables. Anything will do. You could also toss in a few chopped fresh veggies and warm it up to cook the vegetables until tender.  
•    Add in one can of rinsed and drained beans. Again, any kind will do, but cannellini, white beans, or kidney beans work best. You could also toss in a little leftover cooked chicken if you have it.
•    Heat thoroughly and sprinkle in some black pepper and any of your favorite herbs and spices. If you have fresh herbs like basil and cilantro, save them for adding at the very end.
•    Enjoy!