It's National Nutrition Month® 2005! Spice up Your Meals and Lower Your Salt Intake

FOR IMMEDIATE RELEASE
JANUARY 17, 2005

Media contact: Lori Ferme
800/877-1600, ext. 4802
media@eatright.org

CHICAGO - 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 1,500 milligrams of sodium per day. So why not make National Nutrition Month® 2005 a starting point for reducing your daily intake?

"People should not exceed 2,300 milligrams of sodium per day," says registered dietitian and American Dietetic Association spokesperson Pat Vasconcellos. "The average American adult currently consumes an average of 5,000 milligrams a day. Especially if you have high blood pressure or another medical problem, it is especially important to limit the amount of sodium in your diet."

Vasconcellos offers this tip: "A great way to tame your taste buds and your desire to salt your food is to add herbs and spices instead of salt."

Vasconcellos suggests 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, brocolli, cabbage dishes
Rosemary: chicken, fish, sauces, stuffing, potatoes, peas, lima beans
Sesame: salads, breads, chicken, vegetables

Vasconcellos says, "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."

With nearly 70,000 members, the Chicago-based American Dietetic Association is the nation’s largest organization of food and nutrition professionals. ADA serves the public by promoting optimal nutrition and well-being.

National Nutrition Month®, created in 1973 and celebrated each March, helps promote healthful eating and provides consumers with practical nutrition guidance.

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