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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.

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Navigating the Grocery Store

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If your kitchen is full of healthy foods, you are more likely to eat them. Eating a moderate-size bowl of whole-grain cereal may take the edge off of your hunger and make it easier to resist the donuts when you get to work. When you make healthy choices from the start, it's easier to keep making them throughout each day.

While grocery stores have a wide variety of healthy foods, there are also many unhealthy temptations. If you're like many people, you feel the pull of the snack aisle. You can shop with less temptation if you're armed with a few smart shopping tricks.

Tips for before you go

Make a list. Consider what meals you plan to eat over the next 5 to 7 days. You may want to take some time once a week to plan as a family. If you are using recipes, check to see what you have on hand and what you need to buy. Go through your list meal by meal and write down all the ingredients you need.

Don't forget breakfast. Breakfast is an important meal, so remember to add healthy breakfast foods – such as eggs, small whole-wheat bagels, whole-grain cereal, low-fat granola, and yogurt – to your shopping list. Instant hot cereals can be a great choice, but avoid the sugary ones. Compare food labels to find the best choice.

Don't forget about sides and snacks. Add your favorite healthy snacks and side dishes to your list. Include lots of fruits. Choose vegetables that you can steam, roast, or stir-fry and whole grains, such as brown rice, bulgur, farro, and quinoa.

Organize your list by food type. Organizing your grocery list by food types not only makes it easier to shop efficiently, it also makes it easier to avoid the junk food aisles. You may wish to write a symbol next to items that are in the same part of the store.

For example, you could organize your list like this:  

  • Produce
  • Breads, grains
  • Canned goods
  • Frozen foods
  • Meat, fish, poultry
  • Dairy foods
In-store savvy

Shop around. Try to shop around the outside aisles of the store where the fresh produce, dairy, and meat are generally found. Go down the interior aisles only if you need a specific item. Middle aisles generally feature packaged goods loaded with salt, fat, and sugar.

Avoid the bakery section. To boost sales, stores make sure shoppers can smell their tempting, fresh-baked goodies. So beware and head for the prepackaged whole-grain breads instead.

Don't shop hungry. If your stomach is growling, you are more likely to give in to that inner voice telling you that buying the coffee cake is a must. So shop after a meal or eat a small snack before you go.

 

Additional References:

Snacks

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Snacks are important to healthy eating, as they can provide a midday boost so that you don't get too hungry and overeat at meal time. Snacks are most interesting and nutritious when they come from a wide range of foods.

Healthy snack ideas

Need a few ideas? The possibilities are just about endless, but here are a few healthy favorites:

  • Eat a few slices of deli meat. A few slices of thinly sliced smoked turkey can add up to just 60 calories.
  • Dip one quarter of a whole wheat pita into hummus.
  • Munch on a handful of raw or toasted almonds. Eating nuts may help you feel full longer.
  • Satisfy cravings without losing control of your portions by having 100-calorie snack packs of cookies or crackers on hand. If you can handle the temptation, save money by buying a big bag and separating the contents into small, snack-sized baggies.
  • Whole-grain cereal with low-fat milk can hit the spot.
  • Try a cup of fat-free hot chocolate or dehydrated soup.
  • Dip baked tortilla chips into salsa.
  • Keep fresh fruits, like crunchy apples or sweet oranges, in your bag for a healthy pick-me-up. 
Nontraditional snacks

You don't need to eat a traditional "snack food" when those mid-afternoon munchies hit. When you open your mind to new possibilities, you may find that some of your favorite healthy meals can also be great snacks:

  • Instead of finishing your whole sandwich at lunch, eat half of it and save the rest for your mid-afternoon snack. This spreads out a meal you enjoy and gives you something to look forward to.
  • Pack a small portion of healthy leftovers from last night's dinner to snack on.
  • Try dividing up an entire day's calories into 6 or 7 snack-sized meals. Eating small amounts every few hours helps control your blood sugar levels and can be very satisfying.
  • Indulge every once in a while in a portion of your favorite high-calorie snack but cut back on calories the rest of the day to make sure you don't overeat. Or have just a small treat that doesn't have too many calories. Many people say that just one or two small squares of chocolate satisfy their chocolate craving.
  • Ask yourself what you're really in the mood for or whether there's something you haven't eaten for a while that would hit the spot. How about a juicy pear, some dried mango slices, or whole-wheat toast?

Keeping healthy foods available at all times will help you make good choices.

Additional References:

Quick and Easy Family Meals at the Ready

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Taking the time to cook and sit down to eat is one of the best ways to get at least one healthy meal a day. Dinner time helps you stay connected with those close to you, whether it's your spouse, friend, child, or neighbor. Sharing a meal encourages you – and them – to plan healthy dishes, relax, and slow down when eating.

It's easier than you think

The family dinner may seem like a hurdle given modern, fast-paced schedules. But it can be easy and fun if you keep these tips in mind.

  • Be flexible. If you have to wait for someone coming home late, get ingredients ready so that a meal can be cooked at the last minute. Or cook the meal and heat it up when everyone is ready. Those who miss dinner can have leftovers waiting when they get home (instead of hitting the snack cabinet).
  • Keep meals simple. Plan for an easy menu, so you can eat together even on busy evenings. Choose simple dishes like whole-grain pasta, red sauce, and sauteed vegetables.
  • Plan for leftovers. Make a large meatloaf, casserole, or pot of soup on the weekend. You'll have preprepared meals for midweek that just need to be reheated.
  • Keep convenience in mind. Shop regularly for quick, healthy foods such as salads, pasta, rice, vegetables, and broth-based soups that are ready to heat up in a hurry.
  • Plan for a restful meal. Turn off the TV and let your voicemail answer the phone. Keep the conversation light and positive. Light candles or do a round of cheers for all the good things that happened in your day.
  • Make a healthy dessert. Try mixed fruit, small squares of dark chocolate, or graham-cracker-and-frozen-yogurt sandwiches.
Get your kids involved

Research shows that children who eat meals with the family have healthier eating habits than those who do not. Teenagers who eat with their families 5 times a week or more actually do better in school and are less likely to smoke, drink, or use drugs. Get your kids involved in the kitchen by:

  • Choosing healthy, kid-friendly recipes. Ask your children to help gather and mix ingredients, or to help chop if they are old enough.
  • Suggesting dinners that kids can have fun building. Try making tacos, pizzas, and salads.
  • Bringing your kids to the grocery store. Allow them to choose some items, such as salad ingredients, a favorite fruit, pasta shapes, or broth-based canned soups.
Additional References:

Eating Well on the Run

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You probably know that healthy, home-prepared meals are the best choice. But there are times when grab-and-go foods seem to be all you can fit into your busy day.

Often, the faster and more convenient a food is, the more calories it has and the fewer vitamins and minerals it contains. That's the bad news. The good news is that there are many healthy, nutritious foods you can eat on the go. 

Travel lighter

Airports, convenience stores, and highway rest stops are filled with tempting options, but most of this food is processed and loaded with unhealthy ingredients like sodium, saturated fat, and excess calories.

  • Bring your own snack or sandwich so that you have what you need to eat a healthy meal.
  • If you can't prepare ahead, choose wisely. Rather than the chips, large smoothie, or candy bar, pick water and whole fruit or a granola bar or a kid-size or small smoothie.
  • If you need something more substantial, order a sandwich on whole-grain bread with veggies, lean protein (turkey or grilled chicken), and mustard instead of mayo or cheese.
  • Choose a wrap, salad, or small burrito instead of the pizza or cheeseburger.
  • Have water instead of reaching for juice, soda, or a fancy double mocha whip coffee. This will help you avoid sugary, non-nutritious beverages.
Seek healthy meals

Restaurants realize that consumers want healthier choices. Many menus showcase healthy items like salads.

  • Select a salad with the dressing on the side.
  • Choose a grilled chicken sandwich or regular burger without cheese, bacon, and mayonnaise.
  • Skip the fries and instead ask for a baked potato, green vegetable, or side salad.

Many restaurants are now listing nutritional information for consumers. Take advantage of new menu label laws in California to make smart choices.

Read the label

Healthy foods can sometimes be a challenge to find, so take a peek at the label.

  • Avoid foods with more than 10 ingredients on the label. 
  • Avoid foods with high-fructose corn syrup, partially hydrogenated oils (trans fats), and fractionated palm kernel oil.
  • Watch your portion sizes. One bag of chips can contain up to 10 servings! Try serving yourself a few handfuls and close the bag for another day.
Plan ahead

Planning ahead can help you eat healthier and save money.

  • Give yourself time each evening to plan your meals and snacks for the next day.
  • If you know that you are going to be out for several hours, pack snacks or meals before you leave the house. Having healthy choices on hand will make it easy to fill up on good snacks.
  • Pack healthy foods like sandwiches, fruit, nuts, veggies, yogurt, and water.
  • To make sure that you have grab-and-go items available at home, stock your fridge at least once a week. If needed, restock during the week.
Additional References:

Related Health Tools:

Classes and Coaching
Interactive Programs
Personal Logs and Diaries

See more Health Tools »

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.

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