Part 2: Preparing for Change

What you eat or drink and how you eat or drink can influence your urges for tobacco products. By working on quitting, you are taking an important step to manage what goes into your body.

•  Drink at least 8 glasses of low-sugar, natural liquids per day: water, herbal tea, sparkling water. This will make you feel less hungry and give your body the water it needs to function. Water is important for clearing toxins from the body.

•  Eat small, nutrient-dense meals and snacks throughout the day. This will help your blood sugar and energy stay steady and avoid feeling too tired during the day. You will also get the fuel your body needs.

•  Eat protein as part of all meals and most snacks: lean meats, fish, poultry, low-fat cheese, nut butters, nuts, and seeds. These foods are full of nutrients and help give you even energy throughout the day. They are also filling, so you will find you don’t reach for as many snacks.

•  Eat plenty of vegetables, fruits, and salads. These foods are filling, vitamin-rich, and low in calories.

•  Eat foods high in calcium, such as dairy or calcium-fortified juice. Smoking can add to your chances of having brittle bones, so extra calcium may be needed.

•  Avoid high sugar foods. Look at food labels to spot added sugars. “Sweets” are not the only culprit! Cutting out added sugar helps prevent your blood sugar from going too high or too low. Low blood sugar can trigger an urge.

•  Cut down on coffee, tea, colas, and other caffeinated drinks. These drinks are often tied to a smoking habit. Cutting out caffeine, even temporarily, while you are quitting, can help reduce urges.

•  Avoid alcohol. Alcohol causes blood sugar to rise. Your habit may also be linked to drinking habits. Alcohol can lessen your desire to quit in the moment.

•  After eating, brush your teeth and rinse with mouthwash. The minty fresh taste in your mouth won’t go well with tobacco. It also helps scramble your old routine, if you smoked after a meal.