Want to make your food taste better without adding a bunch of salt? Sprinkle on the spices. Many spices have strong flavors, are packed with micronutrients and phytonutrients, and, because they are often used in small quantities, add very few calories to your food.

A spice can be a seed (e.g., nutmeg, mustard, or pepper), fruit (e.g., cayenne pepper), root (e.g., turmeric or ginger), bark (e.g., cinnamon), or other plant substance. Spices come in many forms: fresh, whole, dried, or pre-ground dried. You can add flavor using herbs, which can be found dried or fresh. Herbs are the leaves, flowers, or stems of plants.

Spices, along with dried herbs, are best added early on in cooking so the flavors can diffuse into the dish you are cooking. Fresh herbs are great for garnishes and provide bold flavors. They also work well for roasting and sautéing.