Healthy eating (Asthma)

11) Seasoning suggestions

When thinking of different ways to start seasoning food, its important not to increase the salt in your diet. Many people have too much salt in their diet. Salt can raise blood pressure and this increases the risk for stroke and heart disease. The recommended daily amount for adults is 6 grammes or less (the equivalent of 1 teaspoon a day. Salt can easily be hidden in processed foods, bread, breakfast cereal and ready meals. Check food labels when you are shopping. See Chest Heart & Stroke Scotland fact sheet on salt.

Alternative flavourings to salt;

  • Pepper, mustard, onions, garlic, vinegar, lemon juice.
  • Herbs (e.g. mint, parsley, basil, bay leaves).
  • Spices (e.g. chilli, nutmeg, paprika and ginger).


Fish Beef Lamb Pork Chicken

  • Bay leaf
  • dill
  • lemon
  • tarragon
Highland cow

  • Mustard powder
  • tomatoes

  • Rosemary
  • oregano
  • basil
  • mint
  • cumin
  • chilli

  • Apple
  • sage
  • thyme
  • coriander
  • lime
  • orange

  • Lemon
  • marjoram
  • tarragon
  • garlic
  • ginger
Potatoes Rice Tomatoes Peas Pasta

  • Paprika
  • nutmeg
  • parsley
  • pepper
Bowl of rice

  • Coriander
  • saffron
  • onion

  • Basil
  • marjoram
  • oregano
Peas in a pod

  • Mint
  • parsley

  • Garlic
  • basil
  • pepper
  • tomato

For more information on daily salt, sugar and fat levels:

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