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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
Giving up smoking can open up a whole new world of healthy eating. But as a smoker on the brink of giving up, you may have concerns about gaining weight or questions about which supplements you should be taking

Some people may find that being dependent on a stimulant, such as nicotine, has led to poor eating habits, like having a coffee and cigarette for breakfast, rather than eating food that would actually provide fuel. In the long term, such poor nutrition and dietary habits can contribute to a smoker's increased risk of cancer and emphysema.

Before you extinguish your last cigarette, think about how you want to improve your eating habits as a part of your new healthy life as a non-smoker. That way your diet will be a way of life before you make the big change and quit. Include a combination of healthy diet and regular exercise in your daily routine, and weight management will be much easier when you give up for smoking good.

Nutrition tips for giving up

  • Choose a diet plan that you can adopt as a lifestyle. Pick a form of diet and eating that fits in with your routine and is enjoyable.
  • Eat more fresh fruits and vegetables because they are high in important vitamins and minerals (at least five portions a day).
  • Eat breads and cereals made with whole grains that have 1.5 to 2.5 grams of dietary fibre in every serving.
  • Avoid or reduce your intake of processed foods and meats.
  • Drink alcohol in moderation (up to three units for women, or four units for men per day, regardless of your size).
  • Drink at least eight glasses of water every day.
  • Reduce your saturated fat intake, so choose low-fat cuts of meat and low fat cheeses.
  • Eat more foods that are rich in calcium such as (low-fat) dairy products and fish.
  • Meet your iron needs by eating meats, spinach, or fortified grains.
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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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