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The delicious – or not-so-delicious – way in which a food tastes in your mouth is the result of many factors including flavor, smell, temperature and texture. Taste buds tell us if a food is sweet, sour, salty, bitter or umami; but the flavor of a particular food is also determined by aromas picked up by your nose. Understanding how different flavors balance and counterbalance one another can help you be more comfortable with cooking!

The five tastes are:

1. Sweet – Fruit, roasted vegetables, baked grains, sugar, honey, agave syrup, maple syrup and milk have a sweet taste. Go easy on added sugars. Most women should eat or drink no more than 100 calories per day from added sugars. Most men should eat or drink no more than 150 calories per day from added sugars.
    
2. Sour/acidic – Sour fruits, such as limes and lemons, buttermilk, green tomatoes, vinegar, yogurt and fermented foods, such as sauerkraut, have a sour or acidic taste.
    
3. Salty – Snacks, seaweed, ham, olives, cheese and some seafood, such as oysters and clams, have a salty taste. Breads and rolls, cold cuts and cured meats, pizza, poultry, soup and sandwiches are some of the foods that add the most sodium to our diet.  Replace salt with herbs and spices, and replace salty foods and ingredients with lower sodium versions. The ·¬ÇÑÊÓƵ recommends that most people consume less than 1,500 mg sodium per day.
    
4. Bitter – Dark leafy greens, coffee, grapefruit*, unsweetened cocoa and tonic water all have a bitter taste. 
    
5. Umami – Defined as the “fifth taste,” it is described as meaty or savory. Examples are beef, chicken, pork, tomato sauce, ripe tomatoes, mushrooms and soy sauce. When eating umami foods, look for lower-sodium or no-sodium options.

Balancing the intensity of flavors leads to delicious dishes. Some tips on how to make tasty dinners out of pantry staples – or even an unfamiliar ingredient you may have:

Balance flavors: Foods that have similar flavors, intensity, aromas or textures:

• Bold flavors: Fish, mint and lime
  • Dinner in minutes: Make a lower-sodium canned tuna salad with mint and lime. Top grilled zucchini with a dressing of mint, lime and chopped low-sodium anchovies/sardines. 
• Earthy flavors: Mushrooms, lentils, bay leaves
  • Dinner in minutes: Cook lentils (or dry beans) and mushrooms in low-sodium chicken broth with a bay leaf.
• Crunchy textures: Apples, celery, nuts
  • Dinner in minutes: Serve a salad of chopped apples, celery and unsalted nuts; combine with a dressing of vanilla low-fat, no-added-sugar yogurt.
• Sweet aromas: Roasted beets and orange juice
  • Dinner in minutes: Make a dressing of orange juice, grated orange rind and a little olive oil; use to top roasted beets.

Counter-acting flavors: Mixing flavors and textures can be delicious and add pizzazz to dishes:

• Bitter collard greens vs. umami chopped mushrooms
  • Dinner in minutes: Cook greens in a little low-sodium chicken broth and add chopped mushrooms. 
• Sweet tomatoes vs. bitter arugula
  • Dinner in minutes: Top whole-wheat bread with fresh or low-sodium, canned tomatoes and fresh arugula and add a sprinkle of balsamic vinegar and olive oil; broil in oven to warm.
• Burning spicy hot pepper vs. soothing yogurt
  • Dinner in minutes: Prepare bean casserole with spicy hot peppers and top with low-fat, no-sugar-added yogurt.
• Sour grapefruit* vs. sweet natural sugars
  • Dinner in minutes: As a side or snack: Broil one-half fresh grapefruit* in the oven until golden to release some of the natural sweetness in the grapefruit.
• Crunchy sweet pineapple vs. creamy avocado
  • Dinner in minutes: Top broiled fish with a salsa of canned pineapple, avocado and chopped green peppers.

*Some cholesterol-lowering medications may interact with grapefruit, grapefruit juice, pomegranate and pomegranate juice. Please talk to your health care professional about any potential risks.