Session 5
What we will talk about in this session…
 What I need to eat to stay or
become healthy
 Ways to be more physically active to
stay or become healthy
 Making a plan to help address my
food cravings
Discussion
 Who hasn’t used tobacco for 1 week?
Today?
 What helped?
 What good things have you noticed?
 How have you rewarded yourself?
Homework review
1. Rewarded yourself every day?
2. Developed your stress management
plan?
3. Identified stressors?
4. Lowered your stress levels?
5. Reviewed and updated “My Quit Plan”?
Weight gain & quitting tobacco use
 Some people may experience weight
gain when they quit using tobacco.
 Average weight gain is around 5 to 6 pounds
and is often temporary.
SEE MANUAL
57
Reasons people may
experience a small weight gain
 Your body is burning calories at a normal rate
again.
 You may snack more and have food cravings.
 Your hunger may increase. Food will start to taste
and smell better.
 To combat boredom or keep your hands busy,
you may be eating or drinking more.
Food Cravings
• How can I cope with food cravings?
– Eat a snack or meal every 3 to 4 hours. This gives your
body energy and helps you think and feel better.
– Drinking a glass of water may reduce your feeling of
hunger.
– Prepare healthy ‘grab and go’ snacks in advance.
•
•
•
•
crunchy vegetable sticks
air-popped popcorn
Pretzels
low-fat crackers
fresh fruit, such as apples
yogurt
lower fat cheese (20% MF)
sparkling water
It is important to remember
 Regular tobacco use puts as much
stress on your body as being 75 to
125 pounds overweight!
 Eating healthfully and being more
active can help with managing
weight and improving health.
 Avoid fad diets.
If you are concerned
about your weight…
 Consult your doctor or another health care
professional for a more complete assessment
of your weight and health risk.
 Body mass index (BMI) and waist
circumference (WC) measurements are two
tools to help assess your health risk.
Quitting Support Technique #17
Healthy eating starts here
GOAL
1. Set goals for healthier eating
2. Choose and prepare healthy food
3. Eat more vegetables and fruit
4. Choose whole grains
5. Know your portions
6. Choose healthy drinks
SEE MANUAL
59
1.
Set goals for healthier eating
•
Use Canada’s Food Guide
to help you set goals to
improve your eating habits.
•
Set “SMART” goals:
Specific, Measurable,
Achievable, Rewarding,
Time Frame.
SEE MANUAL
59
What are your recommended
Food Guide servings per day?
• Include a small amount 30-45 mL
(2 to 3 Tbsp) of unsaturated fat
each day.
• This includes oil used for cooking,
salad dressings, margarine and
mayonnaise.
• Try vegetable oils such as canola,
olive and soybean.
• Choose soft margarines that are
low in saturated and trans fats.
Example of a SMART goal
GOAL
I will eat at least seven servings of vegetables
and fruit a day.
1.
2.
3.
4.
5.
Specific
Measureable
Achievable
Rewarding
Time frame
2. Choose and prepare healthy food

Use healthy cooking methods
Bake, steam, broil, BBQ,
sauté in broth or microwave.

Make healthy food choices
when eating out
Include vegetables in your meal,
ask for sauces on the side

Choose healthy foods
at the grocery store
Plan a menu and make a grocery list
SEE MANUAL
60
Read food labels
• Nutrition facts
INGREDIENTS: Whole wheat,
• Ingredient list
wheat bran, sugar/glucosefructose, salt, malt (corn flour,
malted barley), vitamins (thiamine
hydrochloride, pyridoxine
hydrochloride, folic acid, d-calcium
pantothenate), minerals (iron, zinc
oxide).
• Nutrition claims
• Health claims
“A healthy diet…”
Read food labels
Serving Size
Calories
% Daily Value
Fat
Saturated and
Trans Fat
Cholesterol
Sodium
Carbohydrate
Fibre
www.healthcanada.gc.ca/nutritionlabelling
3. Eat more vegetables and fruit
Plan to eat 7 to 10 servings of vegetables
and fruit every day:
• Add sliced fruit to cereal or yogurt
• At lunch or supper add a salad made from
spinach, romaine, green or red leaf lettuce
• Keep washed and sliced vegetables in the
fridge for a great crunchy snack
• Grab easy on the go fruit snacks like bananas,
apples, pears and oranges
SEE MANUAL
62
One serving is equal to




1 medium piece (about size of a tennis ball)
½ cup fresh, frozen, or canned fruit or vegetables
1 cup salad
½ cup 100% pure vegetable or fruit juice
(limit to ½ cup per day)
4. Choose whole grains
 Eat whole grains to increase
your fibre intake.
 Look at ingredient list for
words “whole grain.”
 Try whole grains like
barley, oats, millet,
quinoa or brown rice.
SEE MANUAL
63
High fibre diet




Protects against heart disease and cancer
Helps you feel full: this may help to control weight
Prevents constipation
Helps control levels of sugar and fat in your blood
Ways to boost fibre intake:
• Increase fruit and vegetable intake
• Add bran, flax seed or a very high fibre cereal to
your favorite cereal in the morning
• Add barley, beans, peas or lentils to soups and casseroles
5. Know your portions
• A portion is the amount
of food a person eats.
• A serving is a specific
amount of food
according to Canada’s
Food Guide.
• The portion you eat
may be more or less
than a serving size as
outlined in Canada’s
Food Guide.
SEE MANUAL
64
Portion distortion
How many calories are in this turkey sandwich?
320 Calories
820 Calories
Calorie difference: 500 calories!
http://hp2010.nhlbihin.net/portion/
Portion distortion
How many calories are in these restaurant meals?
Shrimp alfredo pasta
1734 calories
122.3 g fat
2578 mg sodium
Bacon cheddar burger & fries
1756 calories
109.9 g fat
1846 mg sodium
Chicken Caesar salad
1120 calories
76.8 g fat
1531 mg sodium
What is a healthy plate?
¼ plate meat or a
meat alternative
¼ plate grain
products
½ plate
vegetables
and fruits
Tips to help you
eat healthier portions
 Eat within two hours of waking.
 Eat at least three meals a day.
 Eat more vegetables and fruit at meals
than other foods.
 Turn off the TV or computer. Distractions
can lead to mindless eating.
 Wait 20 minutes after eating before taking
a second helping.
6. Choose healthy drinks
 Drink water throughout the day.
• Keeps you hydrated, flushes out toxins, and
reduces cravings.
 Limit drinks with added sugar.
• It is very easy to drink in anywhere from an
extra 500 to 1000 calories a day.
 Drink milk at meals.
• Aim for two cups of low-fat or
fat-free milk per day.
SEE MANUAL
65
Portion distortion
How many calories are in this coffee?
20 Years Ago: Coffee
Today: Mocha Coffee
(whole milk and sugar)
(whole milk and mocha syrup)
Calorie difference
305 calories!
45 calories
8 ounces (250 mL)
http://hp2010.nhlbihin.net/portion/
350 calories
16 ounces (500 mL)
Tips for choosing healthy drinks
 Use fresh lemon or lime slices
to flavour water.
 Take a water bottle with you.
 Keep cold water in the fridge.
 Add a splash of 100% juice to plain sparkling
water for a refreshing low-calorie drink.
 If you do choose a sugar-sweetened
beverage, go for the small size.
Quitting Support Technique #18
Physical activity
GOAL
1. To “burn” calories
2. To stop the hunger
3. To cut down on urges
(hard to use tobacco while exercising)
4. To make you feel good
5. To help with stress, boredom and tension
SEE MANUAL
67
Quitting Support Technique #18
Physical activity
TECHNIQUE
1. Find an activity
you enjoy and
stick with it.
2. Fit activities
into your day:
3. Get enough sleep.
4. Stay positive:
Make time for yourself
each day, reward
yourself.
Take the stairs, walk
after eating, park farther
away.
SEE MANUAL
67
Homework
1. Do not use tobacco.
2. Follow the steps for healthy eating.
3. Use the strategies to reduce food
cravings.
4. Choose healthy foods.
5. Increase physical activity.
6. Review and Update “My Quit Plan.”