DEFINITION
The optimal diet for people who are quitting Smoking is one which is high in nutrients (to replenish those which have been depleted by smoking) and low in fat (to assist in weight control).

DESCRIPTION
- To avoid weight gain, eat a variety of foods to ensure your diet is balanced. Include plenty of fruits and vegetables, breads and cereals and adequate amounts of low-fat dairy foods (milk, yoghurt, cheese) and meat, chicken, fish or eggs.
- Fatty and sugary foods should be kept to a minimum.
- Choose low calorie snacks between meals (e.g. fruit and vegetable pieces, crispbreads with cottage cheese and tomato or low fat cheese)[1].

SAMPLE MEAL PLAN
The following diet has been suggested for people quitting smoking.

BREAKFAST
1. 1 - 1 1/2 cups rolled oats porridge or 1/2 -1 cup bran cereal with low fat milk
OR 1/2 cup baked beans on 1-2 slices wholemeal toast.
2. 1 orange or 1/2 melon or pawpaw.
3. Herbal tea, tea or coffee with low fat milk.

MORNING TEA
1. 1 bread roll with jam or 2-4 rye crispbread with tomato and ricotta cheese.
2. One orange or 2 kiwi fruit.
Two glasses of water in between.

LUNCH
1. 2-4 slices wholemeal or grain bread or 1-2 bread rolls or 1 -1 1/2 cups steamed rice.
2. 30-60g chicken or lean meat or salmon.
3. Plenty of salad vegetables or fresh vegetable soup.
4. 1/2 cup strawberries or 1 slice fresh pineapple.
5. Herbal tea, tea or coffee.
Two glasses of water in between.

AFTERNOON TEA
1. Small container low fat yoghurt or 1-2 slices cheese on 2-4 wholemeal crispbread with tomato.
Two glasses of water in between.

DINNER
1. 100-150g lean red meat, including lean pork and lamb or chicken flesh with low fat flavourings
OR 200-250g grilled fish or seafood combination.
2. 1-2 medium potatoes or 1 - 1 1/2 cups steamed rice or pasta.
3. Plenty of fresh, lightly cooked vegetables or salad.
4. 1 cup fruit salad with low fat yoghurt, custard or icecream.
Herbal tea, tea or coffee.
One to two glasses of water.

REMEMBER
- Eat plenty of foods rich in vitamin C.
- Eat several smaller meals and snacks through the day to control hunger.
- Avoid empty calorie foods with a high fat or sugar content.
- Increase physical activity for health and well-being.

NOTES
- Smoking increases blood pressure, heart rate and blood carbon monoxide levels which reduces the oxygen carrying capacity of the blood. It reduces the sense of taste and smell but these return within days of ceasing smoking. This may account, in part, for the increase in food intake, as food becomes more appealing.
- Increasing physical activity will lessen the chances of weight gain and improve general well-being.

ORGANISATIONS & SUPPORT GROUPS
See the Australian Cancer Society topic on the Healthpoint for information about the Quit Programme.

[1] Queensland Cancer Fund. Time to Quit. [Booklet]. Diet Tips for Quitters. Brisbane, Queensland (Aust);1997.

DISCLAIMER: The following information is not to replace advice from qualified health care professionals and is for educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, pharmacist, nurse or naturopath before following any medical regimen to see whether it is safe and effective for you.