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  |  Healthy Living  |  Smoking and your health  |  How to eat when you quit
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How to eat when you quit

by Debora Orrick
continued from page 1
Once you have the nutrition sorted, adopt healthy eating habits. Try the following:

  • Eat breakfast every day.
  • Eat three, well balanced meals every day.
  • Wash and cut fresh vegetables and fruits in advance at the weekend, so they can be added to your lunches and salads during the week.
  • Drink a glass of water about 30 minutes before you eat to reduce your hunger and thirst during a meal.
  • Learn the difference between 'mouth hunger' and 'real hunger'. Mouth hunger is often related to feeding our feelings or stress, and is not necessary for our health or survival.
  • Eat to feed your hunger, and stop when you no longer feel hungry. This means that you should eat more slowly, chew your food more thoroughly, wait between bites, savour your meal, and give your brain time to receive the 'satisfied' messages coming from your stomach. It can take from five to 20 minutes for these messages to reach your brain. In general, you can be adequately nourished if your stomach is about half full. If you feel bloated or uncomfortable after you eat, you probably ate too much.
  • Do not deny yourself your favourite foods; include them in your balanced diet approach. When you eat foods that you enjoy in appropriate amounts, you are more likely to make lasting changes in your overall diet.
  • Start your meal with low-calorie foods such as a salad. You are less likely to overeat higher calorie or higher fat foods later in the meal.
  • Use your mealtime to relax, catch up with family or friends or listen to good music.
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    This iVillage Health service area is designed for educational purposes only. You should not rely on this information as a substitute for personal medical attention, diagnosis or hands-on treatment. If you are concerned about your health or that of a child, please consult your family's health provider immediately and do not wait for a response from our professionals. For the full Disclaimer, click here.
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