How to get calories without too much salt sugar or fats.

katenickoles

1,339 147 73 38 2,210 30
Your Daily Goal 2,134 267 71 107 2,300 58
Remaining 795 120 -2 69 90 28

ceiswyn

Why don't you want sugar or fats? Both - especially fats - are an important part of a healthy diet.

But if you really want to avoid sugar and fat, you need to eat foods that are high in protein and non-sugar carbs.

durhammfp

The main way I get the type of food I think I need for my body is to cook for myself. Are you eating out a lot? That's where I run into the salty food that throws me off my meal plan. But YMMV.

cmriverside

katenickoles wrote: »

1,339 147 73 38 2,210 30
Your Daily Goal 2,134 267 71 107 2,300 58
Remaining 795 120 -2 69 90 28

^^This really means nothing to us since you don't list the nutrients you're tracking with those numbers.


As far as weight loss goes, calories are King. If one day I'm over on one macro, it works out on another day. It takes time to learn how to keep Carbs/Fat/Protein balanced on a day-to-day basis. Keep studying your food page.

It helps to pre-log for the day or the meal so you can tweak it.

lemurcat2

Do you have a reason to track sodium? If not, I'd switch it out for fiber -- it's really hard to track accurately unless you are adding all added salt and also (if you eat a lot of packaged foods or out a lot) unless you are super careful to use the specific items and restaurants and brands chosen (and since not all restaurants have nutrients listed it might not be possible).

If you want to cut back on sodium, the easiest way is to eat mostly home-cooked foods, cooked from whole. Since I do that I never bother with sodium.

For sugar, where's it coming from? It looks like you altered it to make it 10% of calories, but MFP's default is 15%, because it includes INTRINSIC sugar (that in fruit, dairy, and veg, among other foods). Advice to keep sugar below 10 or 5% of calories applies only to ADDED sugar. If you are eating lots of added sugar (your overall sugar looks fine and on track), then see where it's coming from and consider cutting back on those foods, but don't worry about sugar from whole foods unless your diet is otherwise out of whack (high on cals, low on protein or fiber or fats). One way to make sure added sugar is not a problem can be to stay in your carb goal and hit or exceed your fiber goal (unless you are doing that based on fiber supplements or food fortified with extra fiber, I suppose).

I can't tell what part of your list of numbers is the fat, but don't worry about fat being high unless it is preventing you from hitting a protein goal. If the protein goal is 107 and your protein amount is 38, that's the problem. Look at your foods and figure out why so much fat and so little protein -- is protein a challenge for some reason?

(Or am I totally off in guessing what the numbers are?)