The new Dietary Guidelines once again recommend reducing sodium intake. To do that, look beyond the saltshaker. Salt is a preservative in a multitude of food products and it enhances the texture of bread and cheese. Salt is also a binder and color enhancer in processed meats.

The average adult consumes 3,400 to 3,600 milligrams of sodium a day. The 2015 Dietary Guidelines for Americans recommend limiting sodium intake to 2,300 mg a day and 1,500 mg for those at risk for cardiovascular disease.

Eating out and eating processed or packaged foods high in sodium can result in high sodium intakes. To counter that, try adding fruits and vegetable, which are high in potassium and help lower blood pressure effects from higher sodium intake. Or better yet, add a daily routine of exercise, which can also lower blood pressure.

Environmental Nutrition newsletter offers a few other tips for cutting sodium: —Use fresh ingredients when you can.

—Rinse canned foods.

—Skip adding salt to pasta or potatoes during cooking.

—Use coarse grain salt, (kosher salt) which has less sodium than table salt.

—Substitute fresh lemon or lime juice or lemon zest for salt.

—Read labels and choose fewer processed, packaged and restaurant food.

Q and A

Q: How do lentils compare nutritionally to dried beans like kidney beans, black beans and chickpeas?

A: Like all pulses (a term that includes dried beans, dried peas and lentils) lentils are a great source of fiber. Just a half-cup of cooked lentils provides nearly as much fiber as two cups of cooked oatmeal, and much of it is the type of fiber that helps lower blood cholesterol. Iron and the B vitamin folate that is so important for maintaining healthy DNA are high in all pulses. As do other pulses, lentils provide both protein and health-protective phytochemicals like flavonoids. Lentils' easy preparation requires no soaking like other dried beans, so you can go from pantry to table in about 20 minutes. Pulses are similar in nutrition, but you can enjoy exploring the many types for a variety of flavors. Cook brown lentils until tender but not mushy, holding salt and any acid ingredients (such as lemon or tomatoes) until the end to avoid toughening the lentils and increasing cooking time. Brown lentils are part of renowned dishes all around the world. They can serve as a meat replacement or extender in your favorite stew, soup, chili, or rice or vegetable-based mixed entree. The little red lentils and yellow lentils dissolve into sort of a puree, so they're great for thickening soups and stews, or mashed as in some Indian recipes. You may also see French lentils, which are smaller than more common types, but these take longer to cook. French lentils retain their shape and firmness and add a peppery flavor, making them a great choice for salads. Whatever your choice, enjoy lentils as a quick and easy way to work more legumes into your eating habits. — American Institute for Cancer Research.

RECIPE

I'm an oatmeal lover. Author Carolyn O'Neil must be, too. She shares her favorite Dried Cherry-Pecan Oatmeal recipe in her new book, "The Slim Down South Cookbook."

Dried Cherry-Pecan Oatmeal

3 cups fat-free milk

2 cups whole oats ( not instant)

1/2 cup dried cherries, coarsely chopped

1/2 teaspoon table salt

5 tablespoons brown sugar, divided

1 tablespoon butter

1/4 teaspoon ground cinnamon

1/4 teaspoon vanilla extract

2 tablespoons chopped pecans, toasted

Bring 3 cups water, milk, oats, cherries and salt to a boil; reduce heat and simmer, stirring occasionally, 20 minutes or until thickened. Remove from heat. Stir in 4 tablespoons brown sugar, butter, cinnamon and vanilla. Spoon 1 cup oatmeal in each of 6 bowls. Sprinkle evenly with pecans and remaining 1 tablespoon brown sugar. Serve immediately. Serves 6; serving size: 1 cup.

Per serving: 259 calories, 8.4 g protein, 44.5 g carbohydrate, 5.7 g fat, 8 mg cholesterol, 3.9 g fiber, 270 mg sodium.

Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Ill., and the media representative for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at [email protected] or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com

Photo credit: Sheila Sund