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.
Understanding Fat
Choosing Healthy Fats
Believe it or not, fat plays an important role in a healthy diet. Fat helps you:
- Feel full and satisfied
- Absorb important vitamins, such as A, D, E, and K
- Take in phytochemicals, which are found in plants
- Fight off disease
A diet too low in fat can lead to malnutrition and dry skin. And without fats, your body isn't able to absorb essential fat-soluble vitamins that you need. By understanding the different kinds of fats, you can eat a healthy amount of the right ones and still meet your calorie goals.
Fats can be saturated or trans fats, unsaturated or monounsaturated. Monounsaturated are the healthiest kind of fats. They are found in foods like:
- Fish
- Nuts such as walnuts and almonds
- Avocados
- Olive oil
- Canola oil
Limiting Unhealthy Fats
Saturated fat and trans fat are the 2 types of fat we should limit or avoid in our diets. Both saturated and trans fats can raise cholesterol levels. Diets high in these fats may increase the risk of heart disease. Research suggests that trans fats increase your risk more than saturated fat. Not only do trans fats raise total cholesterol levels, they also lower good cholesterol (HDL) which helps protect against heart disease.
Ways to avoid unhealthy fats in your diet
- Aim for fewer than 20 grams of saturated fat per day and as little trans fat as possible.
- Limit foods with saturated fats or trans fats.
- Limit solid fats like butter, margarine, and shortening.
- Read food labels and limit foods that contain hydrogenated fats, palm oil, coconut oil, and lard.
- Eat fewer packaged items like pastries, cookies, or chips.
- Limit gravy, creamy sauces, sour cream, and creamy salad dressings.
- Eat plenty of fruits and vegetables.
- Choose small portions of lean meat.
- Choose fish several times a week.
- Choose low-fat or nonfat dairy products.
Reading the Food Label
Reading food labels on packaged food gives you important information that can inform your food choices. Food labels help you select foods with fewer calories, less fat, or lower sodium (salt) and can help you understand and monitor portion sizes. On the food labels, look for:
- Serving size. This is the suggested size of 1 serving. You may eat more or less than the serving size listed. If you eat 2 servings, for example, then you should double the amount of the other items listed (like calories, fat, and total carbohydrates) in order to figure out how many calories and nutrients you are actually consuming.
- Calories. If weight loss is your goal, choose foods with fewer calories in 1 serving.
- Total fat, saturated fat, and trans fat. Limit saturated fat (animal fat) and trans fat (fat in processed foods) to help control your cholesterol and lower your risk of heart disease.
- Cholesterol. Eat less than 300 mg of cholesterol daily for heart health.
- Sodium. Aim for no more than 1,500 mg of sodium (about 1/2 teaspoon of salt) per day. Too much sodium can raise your blood pressure.
- Total carbohydrates. Total carbohydrate grams include starch, fiber, and sugars.
- Dietary fiber (roughage). Choose foods with plenty of fiber like fruits, vegetables, and whole grains.
- Sugars. Limit your intake of sugary foods.
Additional References:
- PDF Link to How to Read the Food Label
- External Link to Track Your Eating and Exercise with Lose It!
- PDF Link to How to Read the Food Label
- PDF Link to How to Read the Food Label
- PDF Link to Why Fiber in Your Diet is Important
- PDF Link to Fiber Facts (Spanish)
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.