Eating healthy when you are quitting or reducing smoking is helpful. Eating healthy will help your body recover more quickly, give you more energy and will help with some of the stress of quitting or reducing smoking.
Many women who quit or reduce smoking find that they eat more food than usual.
Here are some common reasons why:
- Eating keeps hands and mouths busy.
- Food often smells and tastes better when you stop smoking. This can make you want to eat more.
If you find that you are eating more than usual when you are quitting or reducing, try to have healthy food like celery or carrot sticks, fresh fruit, unbuttered popcorn or vegetable chips. Eating healthy will also help if you are concerned about weight gain when quitting or reducing smoking.
What foods are nutritious and healthy?
This is what Health Canada recommends women eat before and during pregnancy:
- Canada’s Food Guide helps you understand what foods you should eat each day. Click here to look at the Guide online or click here to download and print it.
- This is what the Food Guide suggests women aged 19-50 eat each day:
- Vegetables and fruits - 7-8 servings per day.
- Grains – 6-7 servings per day.
- Milk and alternatives to milk - 2 servings per day
- Meat and alternatives to meat – 2 servings per day.
- In Canada’s Food Guide, there are examples of how big a serving is.
- For example, one serving of vegetables or fruits could be:
- 1/2 cup of fresh, frozen or canned vegetables
- 1 fruit
- 1/2 a cup of chopped fruit
- 1 cup of raw leafy vegetables
- 1/2 cup of juice
- When pregnant or trying to get pregnant, it is important to take a multivitamin everyday containing 0.4 milligrams of folic acid and 16-20 milligrams of iron. Click here to learn more about folic acid.
- Eat 150 grams or more of cooked fish per week. Fish contains omega-3 fats and other nutrients that are good for pregnancy.
- Eat an extra 2-3 servings of food per day when you are breastfeeding and in the fourth-ninth months of your pregnancy.
Are there any foods I shouldn’t eat when pregnant?
Some foods are not good for pregnant women because of the way they are made and how they are stored.
Here are some foods that Health Canada doesn’t recommend during pregnancy:
- Cheeses made with unpasteurized milk such as brie and camembert, and blue cheeses such as gorgonzola and stilton
- Uncooked hot dogs
- Raw seafood such as sushi or oysters
- Non-dried deli meats such as turkey or bologna
- Raw or lightly cooked eggs or egg products including eggnog and uncooked batter or dough
- Raw or undercooked meat