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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.
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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