Diet and Exercise

Diet and Exercise to Help You Go Tobacco-Free

Many people are concerned about gaining weight when they quit smoking. But with a healthful diet and regular exercise, this weight gain can be prevented. Also, adopting these healthful lifestyle factors will make you feel better and help you keep from smoking again.

Diet

All of us should strive for a healthful diet, whatever our specific goals are. But when you are quitting smoking, it is especially important. A healthful diet can help prevent weight gain and can help your body to recover from the damage that smoking can do. In addition, adapting your eating habits gives you something to focus on other than smoking. For example, when you have a craving to put something in your mouth or do something with your hands, reach for some carrot sticks or air-popped popcorn instead of a cigarette.

When you eat better, you will feel better. And this will help reinforce the good thing that you are doing for your body by quitting smoking and adopting other healthy lifestyle habits.

Exercise

Regular exercise is a great way to keep those pounds from creeping on and to lose a few as well. The longer you are smoke-free, the easier it will be to breathe when you exercise. You'll want to start slow, but the key is to get into a routine of exercising regularly-start with 3-4 days per week, even if you only do 10-20 minutes of exercise each day. Gradually increase the time spent each day. Also, by exercising regularly, you'll be less likely to start smoking again.

If you don't have a regular physical activity routine see your doctor before starting to exercise.

About gaining weight

Many people who are considering quitting are very concerned about gaining weight. If you are concerned about weight gain, keep these points in mind:

• Quitting doesn't mean you'll automatically gain weight. When people gain, it's because they often eat more once they quit.
• The benefits of giving up cigarettes far outweigh the drawbacks of adding a few pounds. You'd have to gain a very large amount of weight to offset the many substantial health benefits that a normal smoker gains by quitting. 
• Watch what you eat, and if you are concerned about gaining weight, consider the tips that follow.

Tips to help you avoid weight gain

• Make sure you have a well-balanced diet, with the proper amounts of protein, carbohydrates, and fat.
• Don't set a target date for a holiday, when the temptation of high-calorie food and drinks may be too hard to resist.
• Drink a glass of water before your meals.
• Weigh yourself weekly.
• Chew sugarless gum when you want sweet foods.
• Plan menus carefully and count calories. 
• Don't try to lose weight; just try to maintain your pre-quitting weight.
• Have low-calorie foods on hand for nibbling. 
• Use the Snack Calorie Chart below to choose foods that are both nutritious and low in calories. Some good choices are fresh fruits and vegetables, fruit and vegetable juices, low-fat cottage cheese, and air-popped popcorn without butter.
• Take time for daily exercise or join an organized exercise group.

Snack calorie chart

Beverages	Calories
Carbonated (per 8 oz. glass)
Cola-type	95
Fruit flavors (10-13% sugar)	115
Ginger ale	75
Fruit drinks (per ½ cup)
Apricot nectar	70
Cranberry juice	80
Grape drink	70
Lemonade (frozen)	55
Fruit juices (per ½ cup)
Apple juice(canned)	60
Grape juice(bottled) 80	80
Grapefruit juice(canned) unsweetened	50
Orange juice(canned) unsweetened	55
Pineapple juice(canned) unsweetened	70
Prune juice(canned)	100
Vegetable juices (per ½ cup)
Tomato juice	25
Vegetable juice cocktail	20
Coffee and tea
Coffee(black)	3-5
with 1 tsp. sugar	18-20
with 1 tsp. cream	13-15
Tea(plain)	0-1
with 1 tsp. sugar	15-16

 

Food	Calories
Candy, chips, and pretzels
Hard candy(1 ounce)	110
Jelly beans(1 ounce)	105
Marshmallows(1 ounce)	90
Gumdrops(1 ounce)	100
Corn chips(1 cup)	230
Potato chips(1 cup)	115
Popcorn, air-popped, without butter (1 cup)	25
Dutch pretzel(1 twisted)	60
Pretzel sticks(5 regular)	10
Cheese (per ounce)
American(processed)	105
Cottage(creamed)	30
Cottage(low-fat, 2%)	25
Swiss(natural)	105
Crackers
Butter(2-inch diameter)	15
Graham(2-1/2 inches square, 2)	55
Matzoh(6-inch diameter)	80
Rye	45
Saltine	50
Fruit (raw)
Apple (1 medium)	80
Apricots(fresh, 3 medium)	50
Apricots(dried, 5 halves)	40
Banana(1 medium)	105
Blackberries(1/2 cup)	35
Blueberries(1/2 cup)	40
Cantaloupe(1/4 melon)	50
Cherries(10)	50
Dates(dried, 3)	70
Fig(dried, 1 medium)	50
Grapefruit(1/2)	40
Grapes(20)	30
Orange(1 medium)	60
Peach(1 medium)	35
Pear(1 medium)	100
Pineapple(1/2 cup)	40
Prunes(dried, 3)	60
Raisins(1/4 cup)	110
Strawberries(1 cup)	45
Watermelon(1 cup)	50
Nuts (per 2 tablespoons)
Brazil nuts	115
Cashews	100
Peanuts	105
Pecans, halves	95
Vegetables (raw)
Carrots(1/2 cup grated)	35
Celery(5-inch stalks, 3)	10
Pickle(1)	15-20

Sourced from: 
Karen Schroeder Kassel, MS, RD, Med, 2009, "Diet and Exercise to Help You Quit Smoking."
National Cancer Institute, 1993, "Clearing the Air: How to Quit Smoking."