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.
Power of Protein
Your Daily Protein Needs
Protein is an essential nutrient that provides your body with energy and enables it to do all of the following:
- Make new cells
- Build and maintain muscles
- Carry nutrients
- Strengthen your immune system
Proteins are found in both plant and animal foods. For most healthy adults, we recommend 5-1/2 ounces a day of protein from healthy sources. You may need slightly more protein if you exercise strenuously and do resistance training for muscle building.
Healthy Sources of Protein
Protein foods that are low in saturated fat are part of a healthy eating plan. Some foods high in protein are also high in unhealthy saturated fat. Limiting the amount of saturated fat in your diet is good for your heart, helps maintain healthy cholesterol levels, and can help you manage your weight. Healthy sources of protein include:
- Low-fat or nonfat dairy foods, such as cheese or yogurt.
- Eggs, which are an inexpensive and excellent source of protein. If you have high cholesterol, choose egg whites or egg substitutes for their low fat and zero cholesterol benefits. If you are trying to eat healthier, try using 1 egg yolk and 2 egg whites in your omelette instead of 2 eggs.
- Lean cuts of meat (with minimal visible fat). Choose lean cuts of beef, such as round, chuck, sirloin, or tenderloin. Look for lean cuts of pork or lamb, such as tenderloin, loin chops, or leg.
- Poultry. Choose white skinless breast meat.
- Fish. Choose heart healthy fishes such as salmon, herring, tilapia, sole, mackerel, trout, and sardines.
- Beans, peas, or lentils. Legumes have very little fat and no cholesterol, and they are a great substitute for protein foods that come from animals. Try a variety of legumes such as black beans, navy beans, garbanzo beans, or lentils.
- Tofu or meat alternatives, such as tempeh or vegetable soy protein. Try tofu in a stir fry, soy milk in your coffee, or veggie burgers for dinner instead of hamburgers.
- Nuts. Almonds, walnuts, pistachios, and pecans can add small amounts of protein to your diet.
Unhealthy Sources of Protein
Full-fat dairy products and red meats contain larger amounts of unhealthy saturated fats that can lead to high cholesterol levels and heart disease. They are also high in calories and can cause weight gain. We recommend avoiding or limiting these unhealthy sources of protein:
- Full-fat milk and dairy products, such as ice cream
- Organ meats, such as liver
- Fatty or marbled cuts of beef, such as spare rib and hamburger
- Fried or breaded meats, such as fried chicken and fried fish
- Hot dogs
- Bacon
Additional References:
- External Link to Track Your Eating and Exercise with Lose It!
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
- Nutrition Mini-Series: Breakfast Nutrition Mini-Series: Breakfast
- 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.