Weight Gain and Smoking
What is it?
- QUIT SMOKING- this does not mean you will gain weight
- if you eat more often and higher calorie foods you will gain weight
- Choose- Fresh Fruits, Vegetables, Whole Grains
- Lower- Fat, Sodium and Calories but higher in Fiber
Suggestions
- Meals- should be well balanced, variety in color and texture
- Meats or Protein- Broiled, Boiled, Baked, Roasted, Stewed, Grilled, Stir-Fried
- Starches/Breads- Whole Grain/Wheat Breads and Pastas, High Fiber, Fresh Corn, Baked Beans, Baked Potato with the Skin, Sweet Potatoes, Lima Beans
- Vegetables- Toss Salads with all Vegetables, Green Beans, Tomatoes. Okra, Broccoli, Asparagus, Cauliflower, Celery, Cucumbers, Radishes
- Dessert- Fresh Fruit or Angel Food Cake with Fresh Fruit and a Lowfat Whipped Topping or Cool Whip<br
- Weigh and Measure- Weekly
- Keep a diary- with weight and waist, hip, leg and arm measurements
- Often will lose inches and not weight- turning fat to muscle tissue
What can I do?
- See your Physician
- See RD for help as needed
- See FFF RD on line for help
- Water- drink 1 to 2 glasses before each meal or snack
- Gums/Candy- get Sugar Free when you need a lift
- Menus- plan carefully, count calories, get help from RD as needed
- AVOID- trying to decrease weight, just maintain weight to begin with
- Exercise- daily for 15 to 20 minutes, add weight bearing exercise
- use stairs instead of elevators, park farther away from the building, walk every opportunity you have, get up as often as possible
- Eat- 3 meals a day and 2 to 3 snacks a day with good food choices
- air popped popcorn, fresh fruits and vegetables with lowfat dressingsWeight