I need help evaluating my food intake from my Nutrition Report

Feedback needed please on what I need to watch out for

Fat - 34.6% (134 grams)
Protein - 23.4% (204 grams)
Carbohydrates - 42.0% (366 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Calorie Intake - 1,030 cals
Daily Sodium Intake - 2,685 mg
Daily Sugar Intake - 24 grams
Daily Cholesterol Intake - 212 mg
Daily Saturated Fat Intake - 11 grams
Daily Fiber Intake - 12 grams

Report says I am at an A for nutrition but I want to do better =) oh and I know my daily calorie intake is a little low I am trying to bump it up another 300 calories.

For only eating 1000 calories a day, 2600mg of sodium is WAY too much. Cut back on the salty things you eat. It raises your blood pressure and makes you retain water - which influences the scale and how you look!

Also watch the cholesterol - 212mg/1000cal is too much.

I don't know what you weigh but 1000-1300 calories is pretty low for anyone; I'd recommend a higher caloric intake and more exercise over lower calories and less/no exercise any day of the week.

my problem is eating canned tuna and meat from the deli (HEB) also one of the days I ate a pickle (wont do that again) is there any alternative to finding low sodium tuna? I dont know if any deli sells fresh cold cuts that arent processed.

You calories are waaaaay too low bump it up to a minamum of 1,500 but your already trying to do that right??

I wouldn't worry about the cholesrerol though it is quite high in relation to the amount of cal's your eating. The recommended is 300mg so try and keep it below this amount and don't let it slip upwards as you add your calories.

Your fibers also low not to put to fine a point on it but we really should try and have 20g minamum a day or we may find trips to the bathroom unpleasant experiances .. gotta keep regular and all that jazz. 

Think the sodium is gonna be your problem there you really need to try and cut that back pretty sharply 1,500mg max really, sodiums gonna make you hold water which can make you weigh more besides it just plain bad to have too much.

In short, not enough calories all round, FAR too much sodium, and not nearly enough fiber. I know that some days you have more and some days you have less, but the averages should be right on the money and yours are too low. I don't know how you get your average sugar so incredibly low either - there's no need to be afraid of the sugars in fresh fruit and milk - what's your vitamin profile look like?

You need to:

- lower your fat %, especially saturated fat

- reduce your sodium CONSIDERABLY

- get more protein

- get more fiber

Instead of deli meats try this. Buy some turkey breast or tenderloin, bake it, and cut it into slices.  Same great low fat/low carb/ high protein ratio but without all the sodium.  And instead of canned tuna, go with some fresh tilapia or salmon.

sorry, but there must be something wrong... I eat as much carbs as you do, 50% of the protein you do and 20% of the fat and my daily calorie intake is somewhere around 2000 cals... It sounds impossible that you eat 134 grams of fat, along with other stuff, because just that amount of fat would make your daily calorie intake higher than the one you say you have. I just found that weird...

1500 is the bare minimum for an oldish, lightish, very sedentary man over 21.  Try setting your activity level to 'light' as your baseline and only add your exercise manually if you go over half an hour a day.

So your extra 500+ calories should probably come largely from high-fibre carbohydrates since that seems to be where you're lacking..... Vegetables (leafy & starchy), wholegrain foods, fresh fruit, pulses (beans/lentils/chickpeas), nuts/seeds, dried fruit.  If you eat a lot more of these things and raise the carbohydrate % then maths dictates that the percentages of fat and protein will automatically come down a little.   Men need 35g minimum fibre each day.

Good luck