My Doctor Online The Permanente Medical Group
Are you having back pain with any of the following?
- Severe pain, weakness or tingling in your leg(s).
- Difficulty stopping urination or loss of control of bladder or bowels.
- Unexplained fever, nausea or vomiting.
- A history of cancer or unexplained weight loss.
We understand that you are experiencing one or more of the health issues that might be impacting your back pain.
We recommend that you discuss these health issues with your doctor before proceeding with this program.
Once you are cleared by your doctor to do this program, we hope it helps you find relief from your back pain.
Carbohydrates and Grains
Healthy and Unhealthy Carbohydrates
Carbohydrates are important nutrients that provide our bodies with energy and our brain and nervous system with fuel. And yet not all carbohydrates are equally healthy. Learn which carbohydrates give you the nutrients you need without the empty calories.
Healthy carbohydrates
A healthy diet includes a variety of complex carbohydrates such as:
- Whole grains
- Starchy vegetables
- Legumes and beans
Simple carbohydrates to include in a healthy diet are:
- Fruits
- Vegetables
Unhealthy carbohydrates
Refined carbohydrates have gone through a process that removes bran and germ from the whole grain, making the food less nutritious. Limit refined carbohydrates such as:
- White bread
- White rice
- Pasta made with white flour
Some carbohydrates are highly processed and can consist mostly of added fat and sugar. When possible, try to limit or avoid the following:
- Pastries (cookies, cakes, and pies)
- Sugary sodas
- Full fat ice cream
- Candy
These unhealthy carbohydrates may contribute to weight gain and promote diabetes and heart disease.
Whole Grains
Aim for 6 servings of grains every day. If you are very active, you'll need more than 6 servings every day. At least half the grains you eat should be unrefined whole grains (such as whole-wheat breads, whole-grain cereal, and brown rice).
A serving consists of 1 slice of bread; 1 ounce of dry cereal; or 1/2 cup of cooked pasta, rice, or cereal.
Tips for getting plenty of whole grains in your diet
- Read the food label and look for "whole" listed before the grain name. ("Wheat bread" is not a whole grain; "Whole-wheat bread" is.)
- Get more fiber by eating at least 3 ounces of whole grains every day.
- Choose a whole-grain breakfast cereal.
- Use whole-grain bread or a roll for your sandwich.
- Stock your pantry with brown rice, whole-grain pasta, and low-fat whole-grain crackers.
- Add whole grains such as bulgur, brown rice, or couscous to soups, stews, and casseroles.
Fiber
Fiber is the part of plant foods that our bodies can't absorb or digest. A diet rich in fiber has many health benefits: It reduces the risk of heart disease, type 2 diabetes, and many cancers. Eating foods high in fiber can help you feel more full and satisfied.
The American Heart Association recommends between 25 and 38 grams of fiber a day in a well-balanced diet. To get this much fiber, we recommend eating high-fiber foods, such as legumes and enriched cereals, every day. Fiber is found in:
- Fruits
- Vegetables
- Beans
- Peas
- Lentils
- Nuts
- Seeds
- Whole grains
Additional References:
- External Link to Healthy Eating - Carbohydrate
- External Link to Carbohydrates: The Bottom Line - Harvard School of Public Health
- External Link to Soda-Free Summer - Alameda County
- External Link to Track Your Eating and Exercise with Lose It!
- External Link to Eating Well for Good Health - The Whole Grain Truth - Healthwise
- PDF Link to Why Fiber in Your Diet is Important
- External Link to Create a Health Plate
- PDF Link to Why Fiber in Your Diet is Important
Related Health Tools:
Interactive Programs
- Eat healthy with Nourish™ Eat healthy with Nourish™
Personal Logs and Diaries
- Seven Day Food Diary Seven Day Food Diary
Podcasts
- In The Kitchen With Carole In The Kitchen With Carole
- Nutrition Mini-series: Fruits and Vegetables Nutrition Mini-series: Fruits and Vegetables
Videos
- Healthy Recipes from Dr. Maring Healthy Recipes from Dr. Maring
- Quick Kitchen Tips from Dr. Maring Quick Kitchen Tips from Dr. Maring
If you have an emergency medical condition, call 911 or go to the nearest hospital. An emergency medical condition is any of the following: (1) a medical condition that manifests itself by acute symptoms of sufficient severity (including severe pain) such that you could reasonably expect the absence of immediate medical attention to result in serious jeopardy to your health or body functions or organs; (2) active labor when there isn't enough time for safe transfer to a Plan hospital (or designated hospital) before delivery, or if transfer poses a threat to your (or your unborn child's) health and safety, or (3) a mental disorder that manifests itself by acute symptoms of sufficient severity such that either you are an immediate danger to yourself or others, or you are not immediately able to provide for, or use, food, shelter, or clothing, due to the mental disorder.
This information is not intended to diagnose health problems or to take the place of specific medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional questions, please consult with your doctor. If you have questions or need more information about your medication, please speak to your pharmacist. Kaiser Permanente does not endorse the medications or products mentioned. Any trade names listed are for easy identification only.