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Spice Up Meals Without Salt

A pinch here and a pinch there: Shaking more salt on your food never seems like very much at the time, but the typical American is consuming more than the recommended intake of 2,300 milligrams of sodium per day. So why not make National Nutrition Month 2005 a starting point for reducing your daily intake?

Try using other herbs and spices to enhance your meals' flavor:

    Allspice: stew, tomatoes, gravy

    Basil: fish, lamb, salads, soups and sauces

    Cayenne pepper: soups, casserole, cheese sauces, baked egg dishes, barbequed poultry and lean meats

    Cinnamon: pork, breads, sweet potatoes, squash

    Cumin: chili, stew and beans

    Curry: meat, chicken and fish dishes, tomatoes, sauces and rice

    Dill: fish, chicken, vegetables, potatoes, salads and pasta

    Fennel: lean pork, squash, beets, sauces and seafood

    Garlic: lean meats, fish, poultry, soups, salads, vegetables, pasta dishes

    Lemon or lime juice: fish, poultry, salads, vegetables, sauces

    Mint: salads, potatoes, bulgur, beans

    Nutmeg: potatoes, chicken, fish, cauliflower, broccoli, cabbage dishes

    Rosemary: chicken, fish, sauces, stuffing, potatoes, peas, lima beans

    Sesame: salads, breads, chicken, vegetables.

Read food labels carefully, and when eating out, leave the salt shaker on the table. Go easy on the condiments and sauces, and ask for your meal to be to be prepared without salt. Keep your food order simple without special toppings.

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