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.