Soups and stews are the ultimate comfort foods and many of us turn to them when we want a really healthy meal.

However, many traditional soups and stews are bursting with fat and sodium. It's quite easy to start with purchased defatted broth or stock or to skim the fat that's risen to the top congeal of your own stock.

Sodium however is a different story. Canned varieties can easily cost you more than 800 milligrams per serving, putting a large dent in the 2,400 milligrams that some health experts recommend as a daily limit.

Use reduced-sodium canned broths as the base for your soups or prepare homemade stock without adding any salt. Use fresh garlic instead of garlic salt and fresh onions or onion powder instead of onion salt.

Read labels and compare sodium levels. Canned tomato products are often high in sodium, so look for no-salt-added brands.

Use lots of salt-free herb seasonings. Boost the flavor of your soup with lemon zest, lemon juice, balsamic vinegar or other flavored vinegars. If you feel you must add salt to your soup, use only half the amount called for in the recipe.You'll never miss the extra.

Minestrone is full of beans, pasta and veggies. This Italian soup is a complete meal in a bowl.

By using olive oil no-stick spray instead of a combination of olive oil and bacon drippings to saute' the vegetables and by replacing traditional pork sausage or bacon with turkey bacon you will reduce your calories by 149, fat grams by 14, calories from fat by 35 percent and cholesterol by 32 mg per serving.

1 cup chopped onions

1/4 cup chopped celery

3 slices turkey bacon, chopped

1 clove garlic, minced

3 cups water

1 (14 oz.) can stewed tomatoes (with juices), chopped

1/2 cup canned chick-peas (garbanzo beans) or small white beans, rinsed and drained

1/2 cup finely shredded cabbage

1/2 cup coarsely chopped carrots

2 tablespoons minced fresh parsley

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/4 cup broken spaghetti or noodles

Lightly spray an unheated medium saucepan with olive oil no-stick spray. Add the onions, celery, bacon and garlic. Cook and stir over medium heat until the onions and celery are tender.

Add the water, tomatoes (with juices), chickpeas, cabbage, carrots, parsley, basil and oregano. Bring to a boil, and then reduce the heat. Cover and simmer for 20- 30 minutes or until the cabbage and carrots are tender.

Add the pasta and return to a boil, then reduce the heat. Cover and simmer about 10 minutes or until the pasta is tender but firm. Makes six maindish servings.