All the dangers of smoking cigarettes -- cancer, lung diseases and death -- have finally moved you to quit smoking. The cost of cigarettes and the smell of smoke is finally in your past. Now that you have quit, your main concern is how to survive the cravings, ignore the behavioral triggers and avoid weight gain. People who quit smoking often find that food becomes a replacement for cigarettes, but you can use food thoughtfully to help with the challenges of quitting smoking and improve your chances for success.
Food After Smoking
After you quit smoking, you develop a new relationship with food. Your taste buds come to life and food tastes different. Food can help you feel comfortably full so you can keep the urge to smoke at bay. Food can satisfy the need to put something in you mouth or help you get past intense cravings for a cigarette. You can anticipate the times of day you normally smoke or situations that trigger weak moments and prepare by having on hand the foods that help you overcome those times.
Snacks
Snacks keep your mouth busy and provide a satisfying crunch at times when you would normally smoke. Fight weight gain with low-calorie snacks, such as popcorn, sugarless candy, fruit, vegetables and cheese cubes. Make fruit and vegetable sticks with apples, celery, carrots and cucumbers for quick emergency snacks you can take with you or grab from the refrigerator. Fight the urge to smoke by chewing on cinnamon sticks or sugarless products, such as gum, lollipops, hard candy and mints.
Beverages
Beverages can help you fight the urge to smoke. Replace beverages that you normally associate with smoking, such as coffee and alcohol, and drink more water, sports drinks and 100 percent fruit juice. Choose or make beverages that are sugar-free and low in calories or calorie-free. Carry water or juice with you to help fight the urge to smoke when you are away from home.
Sweets
You might fee strong cravings for sweets after you stop smoking, according to the American Heart Association. Sweets can help you fight the urge to smoke, so have a small serving nonfat frozen yogurt, sherbet or low-fat, low-calorie ice cream. Freeze grapes or bananas or have a frozen 100 percent fruit bar. Sweets you can try in moderation are marshmallows, jelly beans, dates or raisins. Keep sugar-free gelatin, low-fat pudding or angel food cake around for dessert after meals.
Tips
The American Cancer Society recommends eating four to six small meals during your day instead of fewer, larger meals to maintain steady blood sugar levels and balanced energy. Spicy or sugary foods can trigger cravings to smoke. Be prepared to respond quickly to cravings and weak moments by keeping helpful foods handy at home and work.
