Quitting and Your Body

Maintaining a healthy weight

Be aware of appetite stimulants

Alcohol and coffee both increase the appetite, and both are often used with cigarettes and snack food. Alcohol is also a source of calories, as is coffee with sugar, milk or cream. Cut down on these until you're confidently smokefree and satisfied with your weight.

Pay attention to fluids

It's a healthy practice to drink six to eight glasses of fluid a day (water, vegetable or fruit juice, low-fat milk, clear soup, etc). Water is the best choice, because it has no calories. One glass of water before a meal, at mid-morning, at mid-afternoon, and in the evening helps curb the appetite.

Follow a "stress relief" diet

This means

• eating less salt, sugar and fat
• eating three regular meals or five smaller ones
• following Canada's Food Guide to Healthy Eating.

Increase fibre

Fibre helps fill the stomach and satisfy the appetite. Foods containing fibre are grains, legumes (peas, beans, lentils), vegetables, fruits, nuts, and seeds. (Nuts and seeds are higher in fat than the other choices, however.)

Be aware of fat

Fat has twice the calories of protein or carbohydrates. Use low-fat cooking methods, such as baking, broiling or boiling, instead of frying; look for low-fat substitutes, including skim milk and low-fat cheese and yogurt; have vegetables or fruit on hand for snacking.

Plan meals

Plan what you will eat each day, either the night before or in the morning. It will help you make better quality food choices. Try to eat meals and snacks at the same time each day.

Make meals attractive

Put food on the plate in as attractive a way as possible. Use a smaller plate rather than a large one so that portions seem larger.

Related Resources:

• Dealing with Withdrawal
• Maintain a Healthy Weight
• Quit Smoking Aids
• The First Few Smokefree Days