jars on supermarket shelves will confirm.

Invaluable in all forms of cooking, spices are especially useful to those trying to lose weight or otherwise correct their nutritional intake by avoiding such things as fat, cholesterol and sodium.

So often, however, cooks have little idea of what spices to use with what -- or even how to combine them -- to achieve an even tastier and more interesting flavour.

To help them, the American Spice Trade Association has drawn up the following Dieter's Spice Chart. Clip and tape it to the inside of the kitchen cupboard door where your spices are stored (spices should be stored away from light, remember) for ready reference.

DIETER'S SPICE CHART CHICKEN Roast: Thyme, onion powder and paprika; poultry seasoning; chili and garlic posers; curry powder and cumin; oregano and basil; ginger, onion and garlic powders.

Sauteed & Broiled: Thyme, oregano and onion powder; tarragon, savoury and black pepper; curry powder, dry mustard and coriander; anise; black pepper and onion and garlic powders; ginger, garlic and onion powders.

Oven-Fried: Sesame seed and garlic powder; savory, onion and garlic powders; celery seed and black pepper; paprika and sage; oregano and garlic powder; rosemary and thyme.

Stew: Italian seasoning and marjoram; poultry seasoning and instant minced onion; dill weed or seed; allspice and black pepper; tarragon and bay leaf.

BEEF Roast & Broiled: Chili powder and oregano; black pepper, onion and garlic powders; thyme, basil and onion powder; marjoram and coarsely ground black pepper; thyme, savory and dry mustard; nutmeg and onion powder.

Pot Roast & Stew: Caraway seed and instant minced onion; dry mustard and chili powder; thyme, bay leaf and instant minced garlic; chili powder and cumin; cinnamon, cloves, instant minced onion and garlic; dill seed and paprika.

Stir-Fry: Ginger, garlic and onion powders and sesame seed; thyme, savory and instant minced onion, curry powder and dry mustard; basil, tarragon and onion powder; chili powder, garlic powder and oregano; Italian seasoning.

Hamburger & Meat Loaf: Nutmeg and onion powder; thyme, parsley flakes and instant minced onion; ginger and garlic powder; rosemary and black pepper; poultry seasoning; coriander and cumin.

LAMB Roast, Chops & Kebabs: Rosemary, onion and garlic powders; ginger and dry mustard; oregano, black pepper and garlic powder; thyme and tarragon; mint flakes; nutmeg and thyme.

Stew: Curry powder, dry mustard and allspice; dill seed and black pepper; rosemary, sage and instant minced garlic; mixed pickling spice; basil and oregano; poultry seasoning.

PORK Roast & Chops: Marjoram and sage; curry powder; ginger and dry mustard; thyme and rosemary; chili powder and oregano.

Stew: Basil and instant minced garlic; caraway seed and paprika; fennel seed and red pepper; cinnamon and cloves.

Ribs: Ginger, garlic and onion powders; chili powder and cumin; dry mustard and black pepper; oregano, basil and garlic powder.

Ham: Cloves and dry mustard; allspice, cloves and ginger; dry mustard and paprika; caraway and dry mustard.

RICE, PASTA AND DRY BEANS Rice: Basil and parsley flakes; chili and garlic powders; turmeric; curry and onion powders and ginger; saffron and garlic powder; cinnamon and sesame seed; paprika and white pepper; nutmeg.

Pasta: Oregano, instant minced onion and garlic; fennel seed, basil, onion and garlic powders; Italian seasoning; oregano, basil and red pepper; poultry seasoning and black pepper; poppy seed, onion powder and parsley flakes.

Dry Beans: Dry mustard and black pepper; cinnamon and cloves; oregano, thyme and bay leaf; chili powder.

VEGETABLES Asparagus: Sesame seed and onion powder; nutmeg and black pepper; ginger.

Beans, green: Curry powder; basil; oregano and garlic powder; tarragon and chervil.

Beets: Cloves and instant minced onion; mixed pickling spice; marjoram and black pepper.

Broccoli: Sesame seed and onion powder; ginger and cardamom; nutmeg.

Cabbage: Caraway and celery seeds and onion powder; dill seed or weed; cloves.

Carrots: Ginger and black pepper; curry powder; mint flakes; mace.

Corn: Cumin and black pepper; nutmeg; chili powder and oregano.

Mushrooms: Caraway seed, paprika and instant minced onion; celery seed and black pepper; marjoram, thyme and celery seed.

Peas: Basil and onion powder; mint and parsley flakes; chervil; instant minced onion.

Potatoes: Nutmeg and black pepper; basil, parsley flakes and thyme; curry powder.

Spinach: Nutmeg and onion pepper; marjoram and freeze-dried chives; oregano.

Squash, yellow: Cinnamon; ginger and allspice; pumpkin pie spice; tarragon and parsley flakes.

Squash, zucchini: Basil and garlic powder; thyme and freeze-dried chives; chili powder; basil.

Sweet Potatoes: Cinnamon and ginger; allspice and nutmeg; apple pie spice.

Tomatoes: Chili powder and basil; oregano, onion and garlic powders; cinnamon.

FISH Steaks & Fillets: Oregano, thyme and garlic powder; basil and savory; curry powder and turmeric; chili powder and cumin; sesame seed and onion powder; dry mustard, thyme and paprika; poultry seasoning; marjoram, savory and freeze-dried chives; tarragon, garlic powder, paprika and parsley flakes.

Shellfish: Dry mustard, red pepper, thyme and paprika; instant minced onion, oregano and black pepper; curry powder and ginger; chili powder and instant minced onion; ginger and garlic powder; dill weed, onion and garlic powders; oregano, thyme and garlic powder; fennel seed, thyme and bay leaf; tarragon, parsley flakes and freeze-dried chives; nutmeg and red pepper.

FRUITS Apples: Sesame seed; cinnamon, nutmeg and cloves; apple pie spice.

Bananas: Ginger, cinnamon and nutmeg; sesame seed; allspice.

Oranges: Nutmeg; anise seed; cinnamon; cloves.

Peaches: Cinnamon and nutmeg; ginger; cloves.

Pears: Poppy seed and cinnamon; cardamom and ginger; pumpkin pie spice.

Pineapple: Ginger and nutmeg; allspice; mint flakes and cardamom.