Healthy eating for ex-smokers and people trying to quit

If you’ve quit smoking – or if you’re even thinking about it – congratulations! This is probably the most important thing you can do for your health.

It’s normal to crave nicotine, and feel hungry and restless as your body withdraws from the tobacco habit – but healthy eating can help! Here’s how:

Eat several small meals and snacks each day

• Include a variety of vegetables, fruits, whole grains, low fat milk or alternatives and lean meats and alternatives.
• Don’t skip meals. It may increase your craving for nicotine – or cause you to overeat later.
• Snack on vegetables and fruit rather than high fat or sugary foods. Other good snacks include unbuttered popcorn and pretzels.
• When you stop smoking, food smells and tastes better. You may also be tempted to eat more to cope with nicotine cravings. Be aware of what’s happening and you’ll be in a better position to cope.

Drink lots of fluids

• Cold water helps flush the nicotine out of your system. Drink 6 - 8 glasses a day.
• Cut back on beverages like coffee, tea and sugar sweeteneed beverages such as colas. Try decaffeinated, or sugar free options, or water. When you stop smoking, you may be more sensitive to caffeine. It may make you more nervous and anxious.
• Alcohol may trigger cravings for a cigarette, especially if you used to smoke and drink together. Try to avoid alcohol until you have successfully quit.

The ex-smoker’s survival kit

You may miss having something in your mouth. Keep a variety of items on hand to keep your mouth busy. Stash them in the car, at your desk or anywhere you used to smoke. They may help you get past the craving. Here are some suggestions:

• Carrot, celery or pepper sticks
• Fresh fruit
• Water
• Popcorn
• Pretzels
• Chewing gum
• Hard candy
• Mints
• Toothpicks
• Straws

Increase your physical activity

Ex-smokers who gain weight typically add about 5 - 6 pounds. That’s because nicotine artificially increases your metabolism. When you quit smoking it returns to normal and you burn calories more slowly. Adding more activity can get your metabolism up again, in a healthy way.

• Aim for 30 - 60 minutes of moderate activity every day. This can be broken into 10-minute intervals. Try going for a brisk walk, swimming, gardening or cycling.
• Muscle burns more calories than fat. You can boost your metabolism by including weight training in your weekly program to build muscle.
• Physical activity also reduces stress and keeps you busy, which may lessen cravings.
• If you do gain a few pounds be kind to yourself. Remember – you’re boosting your health by quitting.

Resources

If you would like to quit smoking, call the toll-free Quitnow by Phone helpline at 1-877-455-2233 or visit: Quitnow.ca.

Eating Well With Canada's Food Guide

Translated Versions of Canada's Food Guide

Dietitian Services @ Healthlink BC