One or two servings a day is about average, good i'd say, actually. I almost always have some at dinner time, and often at breakfast, though it's tough in an office at work when you refuse to use the company microwave!!!

Too keep from getting too yang, too salted as a beginner (something i did, a common beginner experience) use about 1 tsp miso to each 8oz of water. And you're right, miso is great in spreads and sauces, but remember to watch your other salts in that same meal, if you're using miso, you probably won't need another source.

Also remember that miso is best when you first boil the water, turn off the pot and add your miso, and then simmer for a few minutes before eating, this gets the most out of the culture koji, but don't boil it!!!! best!