Many smokers are very interested in the health effects of smoking on their nutritional status. They want to use diet and nutrition to help them in the quitting process. They often have questions about taking nutritional supplements, and concerns about gaining weight. In addition, most people who are dependent on a stimulant drug, like nicotine, have poor eating habits. The most common are having only coffee and a cigarette for breakfast rather than eating food that would actually provide fuel; eating more saturated fat, processed meats, and snack foods; and consuming more alcohol. Poor nutrition and dietary habits contribute to a smoker's increased risk of cancer and emphysema. Common pitfalls to watch out for are:

• Skipping meals.
• Insufficient physical activity.
• Overeating on weekends.
• Overeating on special occasions.
• Overeating at meetings.
• Eating when stressed or bored.
• Not drinking enough water.
• Emotional isolation from family or friends.
• Insufficient rest and relaxation.

I recommend that you identify and begin your dietary and nutritional changes before you actually quit smoking. That way, you will have very supportive dietary aids already integrated into your lifestyle before you make the big change and quit. When the dietary changes combined with regular exercise are a part of your daily routine, weight management will not be so great a problem. Some basic dietary guidelines that are helpful for smokers are: