Sugar and Salt

kbdeez
kbdeez Posts: 3 Member
edited December 2024 in Food and Nutrition
I was wondering how people manage to stay under their recommended amounts of sugar and salt. I don't add salt or sugar to foods, but I routinely go way over on each every day.

I've advanced to the point where I'm not trying to lose weight anymore and my daily calorie allowance is 2250, and exercise adds another 500-700 calories to that number. That's okay, but as we all know, the salt allowance never goes up, and though the sugar does go up, still not enough to allow me to eat enough of almost anything to reach the calorie requirements that will keep me from losing more weight.

Does this make sense. I know way too much salt is a big no-no, but what about the sugar? Does everyone often exceed the salt and sugar numbers without going over their calories?

Thanks for any thoughts.

Replies

  • DrMAvDPhD
    DrMAvDPhD Posts: 2,097 Member
    I stopped going over on sodium by quitting the pre-packaged food and limiting the times I eat out. As for sugar, I am slowly subbing out things with added sugar for healthier options, but I will always be over the "recommendations" because my fruit intake alone puts me over.
  • airbent
    airbent Posts: 150 Member
    I'm NEVER under on sugar because of fruit. Every single dayt, even though I don't mess with processed sugar apart from a little honey in my oatmeal. but I don't worry about it right now, just pay attention to my other macros.

    But I'm always under on sodium -- it's not hard if you don't eat much pre-packaged food (which is easier said I know), and watch your portions on things like canned meat/beans/vegetables, cottage cheese/most cheese, pickles/olives, salt-based seasonings, that sort of thing. I don't even eliminate these things, I just don't have much of them and I routinely have around a thousand mgs to spare per day.
  • kbdeez
    kbdeez Posts: 3 Member
    Thanks for the responses.

    I admit we do eat more prepackaged foods than we should, and I guess that's something we need to work on, but we don't go out that often because we are very aware of the nutritional values at the restaurants. Never, and I mean never do we eat fast food, and we don't eat beef.

    My wife is also on MFP, and she is struggling to lose weight, despite adding around 300 or more calories a day through exercise. Her recommended intake is at 1200 calories a day, and that's brutal. She's joined a fitness program through the local large hospital, and is committed to losing the weight, but she eats a ton of fruit and goes way over on sugar every day like lost of us all seem to do. Funny, she manages to stay under on sodium nearly every day too.
  • candoit14
    candoit14 Posts: 19 Member
    I am always over o bit on my sugar and protien. just dairy and berries will put you over. as for salt. yes, package things are high in sodium
  • Jbirch76
    Jbirch76 Posts: 34
    I start my day with a cup of blueberries and a bananas in my protein shake. So that typically leaves me with 30 to 40 grams of sugar for the rest of the day after cardio. However I due manage to stay under my allowed sugar readily easy and usually only consuming about 35g total a day. Sodium on the other hand I seem to go over or toe the line daily due to eating egg whites, turkey breast, and pistachios. My amino acid (XTEND by Scivation) also has a large amount of sodium in it. . I never add salt to any of my foods or eat pre packaged meals. According to MFP I should limit myself to having no more then 2500 mg's of sodium per day.
  • kbdeez
    kbdeez Posts: 3 Member
    I think the recommended salt is 2500 for all men; at least it's never changed for me at my highest and lowest weight.
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