I can't seem to keep me sugar and sodium intake low no matter how "healthy" I think I am eating

HG3185
HG3185 Posts: 37 Member
edited November 15 in Food and Nutrition
Advice... suggestions... recipes.... anything.... I have been doing so good with eating better and watching most of my numbers but no matter what every other day I am either going over my suggested sugar or sodium.

Replies

  • janejellyroll
    janejellyroll Posts: 25,763 Member
    Do you have medical reasons to limit sodium or sugar? I ask because many of us (without medical reasons) just disregard them.
  • TaraFIT03
    TaraFIT03 Posts: 65 Member
    Start checking your nutrients and click on sodium, then view which meals are highest. Doing simple things like rinsing canned beans/veggies will help. Or if you are making soup don't add salt rely on other herbs and spices for a full flavor. But start checking your meals to see what needs tweaking then you can figure out what substitutions can be made. Don't get discouraged, it's not about perfection :)
  • Hamsibian
    Hamsibian Posts: 1,388 Member
    I wouldn't worry about sugar if you're getting most of it through fruits and vegetables. Fiber slows down sugar absorption, so your glucose levels don't spike.
  • TeaBea
    TeaBea Posts: 14,517 Member
    MFP counts all sugar, natural or added. Fruit has so many healthy nutrients so I don't want to limit that. I changed my settings to view fiber intake.....not sugar.
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    The only reason I track sodium is so that I know why I suddenly gained 5 lbs from time to time lol. Other than that it really doesn't matter to me at the moment since I'm not having any issues with high blood pressure. I keep my potassium intake high as I can through food, and drink a gallon or so of water a day. But, a couple of high sodium meals can, and will raise the scales temporarily. When I want an accurate weight I try to keep my sodium under 3000mg for a few days, then weigh in.
  • HG3185
    HG3185 Posts: 37 Member
    Thanks for all the comments. Greatly appreciated and help me not feel as bad. I am actually not really eating processed foods so it's not coming from that which is why I am confused. I drink water and then every other day I have almond milk with a protein mix. And I also have a coffee every other day. I am eating lots of fruits and veggies. Whole grain bread. Salmon. Chicken breasts. I have had nutella twice and peanut butter once.
  • shelleyrhoads
    shelleyrhoads Posts: 103 Member
    What about the protein shake? I have never tried them so I don't know, but it seems like that would have alot of salt and sugar in it.
  • ibboykin
    ibboykin Posts: 97 Member
    edited January 2017
    What are you eating? Cooking from scratch or canned/boxed goods.
    I cook everything from scratch. Sodium and sugar occur naturally in so many things we eat. I have come to accept that if the sources are natural sources and not from the added variety, then I'm ok with it. My bloodworm seems to agree
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    shelleyrhoads wrote: »
    What about the protein shake? I have never tried them so I don't know, but it seems like that would have alot of salt and sugar in it.

    Not in my experience. Many protein powders are sugar free (the one I usually get is) and if not it's usually a small amount. No added salt, although 85 mg sodium.

    Is this that "all processed foods have added sugar and salt" thing? It's simply not true -- entirely depends on what processed foods you choose. My dried pasta and oats don't have added sugar or salt either.
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    heatheyxo85 wrote: »
    Thanks for all the comments. Greatly appreciated and help me not feel as bad. I am actually not really eating processed foods so it's not coming from that which is why I am confused. I drink water and then every other day I have almond milk with a protein mix. And I also have a coffee every other day. I am eating lots of fruits and veggies. Whole grain bread. Salmon. Chicken breasts. I have had nutella twice and peanut butter once.

    Condiments are a big offender for sodium. Frank's makes a sweet chilli sauce I love to dip my baked cauliflower in, but 4 tbsp of it is almost 1000mg sodium. That's just a dipping sauce! Ketchup, mustard, bbq sauce, even mayonnaise are all big sources of sodium. Sodium/salt is used as a preservative and a flavor enhancer so these things are chocked full of sodium. Making your own condiments is time consuming so either you learn to live without them (I cannot) or you learn to use less. Both are a tough road for me.
  • hope516
    hope516 Posts: 1,133 Member
    janejellyroll wrote: »
    Do you have medical reasons to limit sodium or sugar? I ask because many of us (without medical reasons) just disregard them.

    I agree with this.

    If you are getting the sugar and sodium from whole unprocessed foods, like fruit and veggies, I wouldn't worry about it.

    If you eat a lot of deli meat, frozen foods, or food that is pickled eliminating these foods will be big help.

    The only reason I TRY to limit my sodium is because it makes me bloat, and staying away from the above has been a big help. I am not worried from a health stand point because I have no medical issues that warrant the worry. It is hard enough staying within my calorie goal I would go crazy trying to keep my sodium in check!
  • 3rdof7sisters
    3rdof7sisters Posts: 486 Member
    edited January 2017
    Cook from scratch and use spices/herbs to season.
    Prepackaged meals, restaurants, fast food, all have added sodium/sugar, and some things have quite a bit added.
  • shelleyrhoads
    shelleyrhoads Posts: 103 Member
    lemurcat12 wrote: »
    shelleyrhoads wrote: »
    What about the protein shake? I have never tried them so I don't know, but it seems like that would have alot of salt and sugar in it.

    Not in my experience. Many protein powders are sugar free (the one I usually get is) and if not it's usually a small amount. No added salt, although 85 mg sodium.

    Is this that "all processed foods have added sugar and salt" thing? It's simply not true -- entirely depends on what processed foods you choose. My dried pasta and oats don't have added sugar or salt either.

    No it's not an all processed foods have sugar /salt thing. If you read my post I said I have never tried them so I don't know. I just thought it might be worth checking out because I am sure they're vastly different by brand. And some are loaded for flavoring.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    hope516 wrote: »
    janejellyroll wrote: »
    Do you have medical reasons to limit sodium or sugar? I ask because many of us (without medical reasons) just disregard them.

    I agree with this.

    If you are getting the sugar and sodium from whole unprocessed foods, like fruit and veggies, I wouldn't worry about it.

    If you eat a lot of deli meat, frozen foods, or food that is pickled eliminating these foods will be big help.

    If you are worried about it/have reason to worry about it, of course. I don't really eat deli meat or frozen foods, but I love pickled things and include them despite the sodium (don't really track sodium, don't log salt I use in cooking anyway), because I don't see a reason to care (nor do I find I bloat when I eat pickled things).

    Obviously it depends on the person, so I'm not telling you not to worry about it, but just saying that OP might not need to.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    shelleyrhoads wrote: »
    lemurcat12 wrote: »
    shelleyrhoads wrote: »
    What about the protein shake? I have never tried them so I don't know, but it seems like that would have alot of salt and sugar in it.

    Not in my experience. Many protein powders are sugar free (the one I usually get is) and if not it's usually a small amount. No added salt, although 85 mg sodium.

    Is this that "all processed foods have added sugar and salt" thing? It's simply not true -- entirely depends on what processed foods you choose. My dried pasta and oats don't have added sugar or salt either.

    No it's not an all processed foods have sugar /salt thing. If you read my post I said I have never tried them so I don't know. I just thought it might be worth checking out because I am sure they're vastly different by brand. And some are loaded for flavoring.

    I just thought it was odd that you said "seems like it would" when you acknowledged you really had no idea. But no biggie.
  • crzycatlady1
    crzycatlady1 Posts: 1,930 Member
    janejellyroll wrote: »
    Do you have medical reasons to limit sodium or sugar? I ask because many of us (without medical reasons) just disregard them.

    This. I don't track either.
  • snickerscharlie
    snickerscharlie Posts: 8,578 Member
    edited January 2017
    janejellyroll wrote: »
    Do you have medical reasons to limit sodium or sugar? I ask because many of us (without medical reasons) just disregard them.

    ^^^ This

    I don't track sugar separately since I already track carbs, so I track calcium instead. I've also replaced tracking sodium with fibre because as an older person, calcium and fibre are specific elements of my diet that need my attention.

    Totally agree that tracking sugar and sodium is really only necessary if the person has a medical reason for doing so. I've found that as long as my calories and the macros I *do* track are in range, for the most part the sugar and sodium tend to line up pretty well, too.
  • HG3185
    HG3185 Posts: 37 Member
    You are all amazing! I do not have a medical reason. Just trying to be careful and watch everything. Sodium has always made me bloat and the only thing I have had that wasn't the best choice was deli meat because on a day I don't meal pre a sandwich was the quickest thing I was able to have in order to ensure I didn't go way off track and grab something super quick and bad like fast food. My protein shake actually has zero sugar in it which is amazing. I am going to stop worrying about the sugar and sodium as long as I know I am eating well and not grabbing for processed foods. Thanks again for all the input it was significantly helpful
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