meeting calorie goals with out sugar and salt

Without being able to see your food diary I can't pinpoint the foods that are putting you over. But, processed foods are always high in sugar and sodium. Make sure you avoid refined sugar as much as possible, but don't just replace it with artificial sweetener. If you're going over on sugar because of fruit and milk, don't worry too much. Sugars that occur naturally in foods are different than refined white sugar. They're healthier and you don't have to moderate them as much. I always go over my sugar because of fruit, but fruit is healthy. Sodium can be trickier but cut out as much processed food as you can and you shouldn't have too much trouble with it.

Salads and fruit are big goals in my daily intake and The fruits throw me way off the scales in the sugar dept. but I have read up on it and these are actually good carbs / sugars. I watch my carb intake and usually never go over those. Outside of my fruits, I might have a teaspoon of BROWN sugar in my oatmeal. Other than that, I get ONLY the sugars in my foods.... THAT IS IT. I seem to eat the ideal foods that others eat with success......oatmeal..........whole wheat.....fruits.... veggies....... brown rice.....turkey breast.........chicken breast........and fish. I drink water.......... and sugar free juices from time to time. Fat free milk. My sugars are high but my sodium is usually below the allowed. My sugars are from my "healthy" foods though and in order to eat in this manner, I have to accept the high sugar grams. Actually, I know nothing off the top of my head that you could eat that has NO sugar and NO sodium. I am just a beginner though so other MFP members may be able to help you out better. I just read a lot and pass on what I read........