Nutritional & Weight Management Strategies for Successful Quitting

By:
Debora Orrick

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:

1. Pick a dietary plan that you can adopt as a lifestyle instead of a temporary "diet." Pick a form of diet and eating that fits with your metabolism and lifestyle, that is enjoyable to you.
2. Eat more fresh fruits and vegetables because they are high in important vitamins and minerals.
3. Eat breads and cereals made with whole grains that have at least 1.5 to 2.5 grams of dietary fiber in every serving.
4. Avoid or reduce your intake of processed foods and meats.
5. Drink alcohol only in moderation (Moderate alcohol consumption means drinking no more than 3 drinks in a day, and only 2 to 3 days a week).
6. Drink at least eight 8-ounce glasses of water each day.
7. Reduce saturated fat intake, especially with meals that are high in carbohydrates such as pasta dishes.
8. Eat more foods that are rich in calcium such as dairy products and fish.
9. Meet your iron needs by eating meats, spinach, or fortified grains.

Healthy eating habits, in addition to good nutrition, can be very helpful. Some eating habits that are helpful include:

• Eating breakfast.
• Eating three, well balanced meals each day.
• Planning your meals and snacks. Being prepared for your hunger with easy-to-prepare and easy-to-get healthy choices.
• Cleaning and cutting fresh vegetables and fruits on the weekend so that you can easily include them in your lunches and salads during your busy week.
• Drinking a glass of water about 30 minutes before you eat to reduce your hunger and thirst during a meal.
• Learning the difference between your "mouth hunger" and "real hunger." "Mouth hunger" is often related to feeding our feelings or our stress, and is not necessary for our health or our survival.
• Eating to feed your hunger, and quitting when you no longer feel hungry. This means that you eat more slowly, chew your food more thoroughly, wait between bites, savor your meal, and give your brain time to receive the "satisfied" messages coming from your stomach. It can take from a5 to 20 minutes for these messages to reach your brain. In general, you can be adequately nourished if your stomach is around half full. If you feel bloated or uncomfortable after you eat, you probably ate too much.
• Considering all foods "legal" in your diet at some time and in appropriate proportions. Do not deny yourself your favorite 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.
• Starting your meal with low-calorie foods such as a salad or bouillon. You are less likely to overeat higher calorie or higher fat foods later in the meal.
• Avoiding getting too Hungry, Angry, Lonely, or Tired (remember H.A.L.T.).
• Eating on smaller dishes and plates. You can always have second servings. If you are a member of "The Clean Plate Club," a smaller plate will help you eat less. Wait between servings to see if you are really still hungry, though. You might be very surprised at how satisfied you already feel.
• Eating with consciousness and enjoyment. Use your mealtime to relax, catch up with family or friends, listen to good music, savor your food, or read an inspiring book.