A pinch here and a pinch there. Shaking more salt on your food doesn’t seem like much. But if you are like most Americans, you are probably getting more than the recommended 1,500 milligrams of sodium per day.

The average American adult consumes an average of 5,000 milligrams of sodium a day according to the American Dietetic Association (ADA). People should not consume more than 2,300 milligrams of sodium per day. If you have high blood pressure or another medical problem, limiting sodium in your diet may be especially important.

Why not start now to reduce the amount of salt in your diet?

A great way to tame your desire to salt your food is to add herbs and spices instead of salt.

The ADA suggests using other herbs and spices to enhance your meals' flavor such as:

• 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

Remember to read the food labels carefully. Many packaged foods are high in sodium. Choose foods that are lower in sodium.

Source:  Wellness News You Can Use, February 2005, National Wellness Institute