Sodium and Sugar too high

ccgisme
ccgisme Posts: 239 Member
edited September 20 in Food and Nutrition
Hi All,

Is anyone else having difficulty meeting their sodium and sugar targets? I know I need to cut the small amount of processed foods I'm eating - largely out of convenience - and I'm sure that will help with sodium. I was surprised to see how little sugar (44g) I should include in my meals. I eat a Kind bar an apple and a grapefruit and I'm practically at my limit for the day. I don't feel like those are unhealthy foods...

Anyone else struggling with this? Any thoughts on other things to avoid (or include) when meal planning?

Thanks!

Replies

  • MacMadame
    MacMadame Posts: 1,893 Member
    I was struggling with the sodium because the foods I eat when I do my endurance training are high in sodium -- but they need to be. Then my surgeon said the only people who have to watch their sodium are people with high blood pressure and, um, something else I forgot... so I watch my BP and, as long as it doesn't go over normal, I don't worry about it.

    For sugar, you are supposed to only have about 40 g of *added* sugar a day. So natural sugars in dairy products and fruit don't count. But MFP counts it all. Therefore, it's hard to know how much you are getting that is added and how much isn't.
  • Zara11
    Zara11 Posts: 1,247 Member
    i generally don't pay as much attention to the sugar I get from fruits as opposed to, say cookies. if i get all my sugar from fruits i don't care. if i'm eating junk on top of fruits, i try to limit the junk.
  • bsellers
    bsellers Posts: 6
    I'm having a hard time with the sugar. Sodium is difficult, yes...but the sugar is what I am having trouble with the most. That makes sense to have it as 40g of added sugar. I will have to keep that in mind. Thanks MacMadame.
  • Freshstart07
    Freshstart07 Posts: 12 Member
    I know that your probably already doing it, but make sure that you buy frozen vegitables rather than canned. That will really help on the sodium. Sugar is seams to be a whole lot more obvious than sodium; From my prospective your way ahead anyway because your looking at the details. Processed foods are killers because the two biggest enhancements are sodium to keep it fresh forever and sugar to make it taste like food.:ohwell:
  • sonjavon
    sonjavon Posts: 1,019 Member
    I don't really worry about the sugar much because I eat a lot of fruit and the only "added" sugar I get each day is the sugar I put in my coffee... a teaspoon per cup and I usually have 2 cups.

    I've found that the sodium was easy to manage once I stopped using all canned foods and lunch meat. I will occasionally have a lettuce wrap with some Sahlen's deli ham - but I have to really preplan my dinner on those days. The more you use fresh ingredients - the less sodium. Now I normally have about 1/2 my sodium alotment left... but if I go over I make sure to drink a few glasses of water more.
  • sdirks
    sdirks Posts: 223 Member
    I have a fruit smoothie for breakfast, a banana for a snack, and half an apple with almond butter for desert (on an average day). That's 50g+ of "sugar" right there; but it's all just plain, healthy, organic fruit. I usually ignore the "sugar" logging option all together. When your nutrition plan is 30% raw fruits and veggies, it's about all you can do.

    If you're eating a lot of prepackaged foods (crackers, pasta, anything that comes in a jar, box, can or cellophane), then it might be wise to keep an eye on your sugars. Once you wean yourself off of those foods, you can remove the "sugar" column on your food log or replace it with something you'd find more useful.


    As far as the sodium goes, it used to be a huge problem for me! I ended up cooking most of my meals at home and replacing salt with lemon or lime juice, spices, and fresh herbs. Other low-sodium add-ons that go a long way are garbanzo beans, spinach, and raw or unsalted nuts. Check your spices to see if they have salt in them--Adobo is a wonderful spice, but is loaded with salt, so use it sparingly. You have to train your tastebuds to recognize more subtle flavors and that takes time. Good for you for seeing the problem and addressing it!
  • kalmf
    kalmf Posts: 351 Member
    Sorry to be annoying, but I don't eat much processed or pre-made food - except pasta, Finn crisp crackers, yogurt, milk, cheese - that's about it. My sodium count is always low even though I sometimes add salt to food, and my sugar count is always low even though I have sugar in my tea.

    I really agree that it's the preservatives. Annoying, I know.
  • ccgisme
    ccgisme Posts: 239 Member
    Thanks everyone for your comments. My instinct was to ignore the sugar from fruits and you all have confirmed that for me. I took some time on Sunday to prep food for the week - homemade "bag" salad, a beef roast with lots of veggies, etc. - the goal is to be more intentional about plan overs and have my own convenience foods!

    I do have high blood pressure (metabolic syndrome, actually), so I need to watch my sodium.

    I appreciate the support and feel free to keep the comments coming!
  • TheMaidOfAstolat
    TheMaidOfAstolat Posts: 3,222 Member
    Thanks everyone for your comments. My instinct was to ignore the sugar from fruits and you all have confirmed that for me. I took some time on Sunday to prep food for the week - homemade "bag" salad, a beef roast with lots of veggies, etc. - the goal is to be more intentional about plan overs and have my own convenience foods!

    I do have high blood pressure (metabolic syndrome, actually), so I need to watch my sodium.

    I appreciate the support and feel free to keep the comments coming!

    Pre-planning is one of the best things you can do. It'll limit those times of 'shoot I don't have anything for ____" so no more rushing out to buy someting pre-packaged (meaning high sodium and added sugar).
    I don't track my sugars-I know they're high...mostly from fruit (occasionally from baked goods).
    I do however track my sodium...family history of high BP and I don't want to develop it.
    Feel free to take a look at my food diary (it's public)...I am a vegetarian though.
  • ccgisme
    ccgisme Posts: 239 Member
    @TheMaidOfAstolat - Sodium and Fiber make sense to track. I think I'll review my sugar and see how much of my sugar is added vs. natural (fruits, etc.) If my natural is under the 44g limit, I'm going to start tracking fiber. Sugar matters as I'm pre-diabetic and oh so do not want to go there!

    I'm not vegetarian, but I do think of myself as a true omnivore - by which I mean to say that I am as happy with a good vegetarian, even vegan, meal as I am with a meal that includes meat. There's a great Vegan Indian restaurant near me that makes mango lassi's with no dairy. They're delicious!
  • TheMaidOfAstolat
    TheMaidOfAstolat Posts: 3,222 Member
    @TheMaidOfAstolat - Sodium and Fiber make sense to track. I think I'll review my sugar and see how much of my sugar is added vs. natural (fruits, etc.) If my natural is under the 44g limit, I'm going to start tracking fiber. Sugar matters as I'm pre-diabetic and oh so do not want to go there!

    I'm not vegetarian, but I do think of myself as a true omnivore - by which I mean to say that I am as happy with a good vegetarian, even vegan, meal as I am with a meal that includes meat. There's a great Vegan Indian restaurant near me that makes mango lassi's with no dairy. They're delicious!

    You have more of a reason to track the sugars (just remember that if you're pre-diabetic you may still need to try to stay under the 44 even if it's natural- just talk to your doctor to be sure).
    I wish I had a few Indian restaurants near me...I'd have to drive 1/2 a hour at least. Yumm...mango lassi.
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