Eating Healthy When You Quit Smoking

Eat Healthy When You Quit Smoking

When you smoke, your body loses many essential vitamins and minerals. The more you smoke, the more nutrients your body loses. In order to replenish your body of the nutrients it lost when you were smoking, you need to make sure that you eat a healthy, well-balanced diet when you quit. Eating healthy will also help you keep your weight down when you quit smoking.

Below are some tips to help guide you as you learn to eat a well-balanced diet!

Food Guide Pyramid

3-5 Servings Daily

Vegetables

2-3 Servings Daily

Milk, Yogurt, Cheese

6-11 Servings Daily

Bread, Cereal, Rice, Pasta

(choose WHOLE GRAIN whenever possible)

2-4 Servings Daily

Fruits

Eat Sparingly

Sweets, Fats, Oils

2-3 Servings Daily

Meat, Fish, Beans, Eggs, Nuts

What is a Serving?

Milk, Yogurt, Cheese

1 cup milk

1 cup yogurt

1.5 ounces natural cheese (i.e. Cheddar)

2 ounces processed cheese (i.e. American

Meat, Fish, Beans, Eggs, Nuts

2-3 ounces cooked lean meat, chicken or fish

1/2 cup cooked dry beans

2 tablespoons peanut butter

1 egg

Vegetables

1 cup raw leafy vegetables

1/2 cup other raw or cooked vegetables

3/4 cup vegetable juice

Fruits

1 medium apple, banana, orange or pear

3/4 cup fruit juice

1/2 cup chopped, cooked or canned fruit

Bread, Cereal, Rice, Pasta
(choose WHOLE GRAIN whenever possible)

A slice of bread

3/4 cup dry cereal

1/2 cup cooked cereal, pasta, or rice

Healthy Eating Tips:

1. Keep (low-fat, low-calorie) snacks handy, such as--

Raw fresh vegetables

Nuts and seeds (walnuts, sesame, peanuts, cashews, almond, pumpkin)

Fresh and dried fruits

Whole grain crackers, low-salt pretzels, bagels, granola, rice cakes

2. Eat foods rich in Vitamins A, B-6, B-12, C, & E ...nicotine causes a deficiency!

Vitamin A and C, helps the body fight infections and/or illnesses

Vitamin B-6 helps the body break down fats and carbohydrates.

Vitamin B-12 helps the nervous system work properly.

Vitamin E acts as an antioxidant. It helps the body use oxygen better.

3. Low-fat and low calorie meals

4. Limit alcohol and caffeine consumption... moderation is best!

[ Disclaimer ] [ Smoking and Your Health ] [ Why Do Women Smoke? ] [ Kicking the BUTT Habit ] [ When Smokers Quit ] [ Stay Active When You Quit Smoking ] [ Eat Healthy When You Quit Smoking ] [ Manage Your Stress ] [ Quitting Tips ] [ Get Help ]

Pleaseor sign our Guestbook

	1 cup milk
	1 cup yogurt
	1.5 ounces natural cheese (i.e. Cheddar)
	2 ounces processed cheese (i.e. American

	2-3 ounces cooked lean meat, chicken or fish
	1/2 cup cooked dry beans
	2 tablespoons peanut butter
	1 egg

	1 cup raw leafy vegetables
	1/2 cup other raw or cooked vegetables
	3/4 cup vegetable juice

	1 medium apple, banana, orange or pear
	3/4 cup fruit juice
	1/2 cup chopped, cooked or canned fruit

	A slice of bread
	3/4 cup dry cereal
	1/2 cup cooked cereal, pasta, or rice

	Raw fresh vegetables
	Nuts and seeds (walnuts, sesame, peanuts, cashews, almond, pumpkin)
	Fresh and dried fruits
	Whole grain crackers, low-salt pretzels, bagels, granola, rice cakes

	Vitamin A and C, helps the body fight infections and/or illnesses
	Vitamin B-6 helps the body break down fats and carbohydrates.
	Vitamin B-12 helps the nervous system work properly.
	Vitamin E acts as an antioxidant. It helps the body use oxygen better.