Help -- who knew I ate that much sodium and sugar?

I've only been charting my eating habits rigorously on this site for the past four days. And I'm shocked at my sodium intake totals ... way over 100 percent...I can't remember the worst, but easily over 200 percent of what's recommended daily...Who knew? I do eat some processed foods, like Lean Cuisine meals and English muffins, but I had no idea I was so far over "normal" for sodium intake. Anyone else notice that in tracking things so closely? My sugar intake is also astronomical, though that's less a surprise since I do like sugary things like Coke, pudding and hard candy (three of the worst foods I'm still eating).

It's clear from my numbers that I need to worry about not just a calorie target -- which I'm getting close to -- but also focus on getting my sodium and sugar numbers down.

Suggestions?

Having heard a very disturbing programme about the long-term effects of excess salt on the body yesterday evening, I'd strongly urge you to address that one, at least.  Excess sugar isn't much more desirable, of course

My suggestion would be to work out where the salt is coming from.  Ready-meals and other prepared/packaged/canned foods are notorious.  Shop-made sandwiches and meals bought outside the home don't have to state their salt content and are usually very high.  All preserved foods... cheeses, hams, bacon etc... are, by definition, high in salt.  And then swap the worst offenders.  Home-cooking makes reducing salt consumption 100x easier. Obviously don't add salt at the table.

It's curious since I never add salt to anything...I rarely eat obviously salty things like potato chips. And I don't eat many processed foods, really...I'll be checking the Lean Cuisine boxes to see what I'm getting from those. I'm wondering if the English muffin with peanut butter and jelly I eat for breakfast and sometimes as a snack is a big source of sodium.

I have had high blood pressure in recent years, so this is a major concern. The sugar is too because I'm off the charts in terms of percent recommended daily. So I guess it's serendipitous that I found this web site!! 

Ready-meals are one source of 'hidden' extra salt.  Bread is another... you never know, your muffin could contain more than you think.  Peanut butter usually has salt unless you buy the salt-free sort.  Cheese?  Ham?  Check the individual entries as you log them and something will stick out.  You're aiming for 6g salt or 2400mg sodium.

On sugar, try to stick to 2 or 3 pieces of fruit a day as a guide.  Then see how much 'added sugar' you're getting beyond that.  Fruit's natural sugar is not as much of a concern as refined sugars but it's still good to keep it in moderation.  50g is a reasonable benchmark.