As a melting pot, the U.S. is full of different cultures and their foods. This diversity of flavors can help us cook more exciting meals with healthier ingredients. Add a little Mexican-inspired cilantro and garlic instead of salt to bring new life to a stew – or replace a buttery mashed potato side dish with hearty Indian-style lentils.

Whether you’re borrowing herbs and spices from another country or preparing your own special dishes in a healthier way, your choices are endless! Use more chili, garlic, ginger, basil, oregano, curry, low-sodium soy sauce and cilantro – and less salt, gravies, creams and heavy sauces. Try baking a meal you traditionally fry. And include more fruits, veggies, whole grains, beans, seafood, lean meats and low-fat dairy options in your new and improved menu.

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