Soups (also pasta sauces, frozen meals)

Step 1→ Serving Size and Servings Per Container

As with energy bars, we first examine the ingredients to make sure the soups contain recognizable whole foods. Next we look at servings per container. The typical can of soup may look as if it contains just one serving, but it actually includes two.

Step 2→ Calories

If you're like me, half a can is only half a meal, in which case it's necessary to double all the numbers on the Nutrition Facts panel, especially calories and sodium. Many Americans eat or drink more calories than they use and then pack on unwanted pounds. Based on a 2,000-calorie diet, meals should add up to approximately 600 calories, with one 200-calorie snack per day, according to Lanzano. A whole can of the lentil-vegetable soup I'm eyeing has 300 calories, so to make it a meal, Lanzano tells me I can add a bit more food — a slice of whole-grain bread or a piece of fruit.

Step 3→ Sodium

As for sodium, it should be a lot higher on everyone's no-no list, according to Moores. You probably can guess the reason: Too much sodium can lead to high blood pressure. And the average American eats about 2,900-4,300 mg of sodium, or about 6-10 grams of salt, every day. The upper recommended DV is 2,400 mg a day. The otherwise healthy lentil-vegetable soup has 680 grams per serving, so about 1,360 grams for the can. Not good. “About 75 percent to 80 percent of the sodium we get in our diets each day comes from processed foods, not the salt we add ourselves,” says Moores. “You'll have more of an impact on your salt intake if you pay attention to the packaged foods you buy rather than just putting down the salt shaker.” Luckily, there's a low-sodium version of my chosen soup, which contains half the amount of the regular type.

Pamela Bond is a frequent contributor to Delicious Living.

Confused by label acronyms such as DV (daily value) and RDA (recommended dietary allowance)? For a complete explanation of these and other dietary acronyms, read "What are Daily Values?"