Salt free cooking; any tips/hints?

[catnipcoffee]

Per my doc, I'm trying to follow a no salt (< 2,300 mg/day aka less than 1 tsp). Also avoiding sugar (< 5g/day).

I'm not much of a cook and never learned beyond basics involving common comfort foods: mac & cheese, pasta, pizza, etc.

So I'm having to learn how to cook without oil, button, saturated fats, cholesterol, etc, etc, and so on.

I'm looking for practical advice on using spice to effectively flavor things so they're tasty. I know about black pepper, garlic, and powdered onions. But those only go so far.

I've looked over the 'Net pretty extensively and there isn't a lot of relevant info for my particular diet.

Does anyone have an y practical advice/tips they're willing to share? Please and thank you.