- The Washington Times - Monday, May 9, 2005

The average American adult consumes an average of 5,000 milligrams of sodium a day, according to the American Dietetic Association — more than twice the upper limit suggested for a 2,000-calorie daily diet. To help reduce daily intake, the Chicago-based nonprofit group suggests using some common herbs and spices as substitutes to flavor different types of food.

Allspice: stew, tomatoes, gravy

Basil: fish, lamb, salads, soups, sauces

Cayenne pepper: soups, casseroles, cheese sauces, baked egg dishes, barbecued poultry, lean meats

Cinnamon: pork, breads, sweet potatoes, squash

Cumin: chili, stew, beans

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

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

Fennel: lean pork, squash, beets, sauces, 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

— Ann Geracimos

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