Jill Wendholt Silva

Want to cut down on your salt intake?

Use more rosemary in your cooking.

Throughout the ages, rosemary's aromatic addition to food has improved the flavor of all kinds of dishes, including this Rosemary Grilled Shrimp and Vegetables with Brown Rice Pilaf.

Rosemary contains compounds that stimulate digestion, protect the immune system and improve circulation. It is a good source of iron and calcium, as well as fiber.

Storage tip: Before storing woody herbs like rosemary in a plastic bag in the refrigerator, wrap stems in a damp paper towel.

For a smart baby, eat more fish.

Although fatty fish, such as salmon and tuna, are rich in heart-healthy omega-3 fatty acids, in recent years the government has warned pregnant women to restrict their intake to avoid exposure to high levels of mercury.

But researchers at the Harvard School of Medicine have found a diet high in omega-3 may outweigh the risks posed by environmental pollution.

Pregnant women who ate more than the recommended two servings of fish a week during their second trimester had preschool children who performed better on verbal, visual and motor

"Food was such an important and integral aspect of Greek daily life, even the great philosopher Plato debated on how fish should be prepared," nutritionist Elaine Gavalas writes in her cookbook "Secrets of Fat Free Greek Cooking" (Avery Trade, 1998).

Greek cuisine has not changed all that much since ancient times. American cooks who want to emulate the flavors can find specialty ingredients ranging from reduced-fat feta in the dairy case to frozen spinach in the freezer section.

Spinach is a key ingredient in Greek cuisine, but it's rarely used raw.

Chickpeas are an ancient food that has had an impact on the modern American diet in recent years as hummus has become a popular chip dip and sandwich spread.

Taupe-colored and roughly the size of an exploded pea, chickpeas are low in calories and sodium, high in fiber and a good source of copper and manganese. This recipe for Roasted Garlic Herb Chickpeas makes a crunchy, low-sodium, high-fiber snack.

Too much sodium can lead to heart disease, stroke, kidney failure and more. Salt-free herb seasoning mixes are a smart way to reduce salt intake yet add flavor.

Buffalo sliders are a slick way to enjoy a burger without the two-fisted guilt.