Notes from the Dietitian: Keep Cravings Away While You Stay Tobacco Free
Some people worry that they will gain weight if they quit smoking. While it is true that some people may gain a small amount of weight when they quit smoking, not everyone does. This minor weight gain is a small price to pay when you consider the health benefits of quitting smoking.
You can reduce your risk of heart attack, stroke and many types of cancer. If you have already quit smoking, good for you! You have taken steps to help you live longer in good health rather than in sickness and disability. Here are some tips to help maintain your weight while continuing to not smoke.
1. Eat regularly. Skipping meals, especially breakfast, may lead to over-eating later in the day. This also makes it more difficult to resist cravings for less healthy food. Use the Food Guide to help you plan 3 meals and 2-3 snacks every day.
2. Be active. Choose activities you enjoy and will do daily. Physical activity will give you energy, boost your metabolism, take your mind off smoking and relieve stress. These are just a few benefits of exercise. Make a list of your own reasons and keep it with you for motivation.
3. Stay hydrated. Choose plain tap water as your main beverage to help you feel less tired, irritable and hungry. Other healthy beverage choices include low fat milk, fortified soy beverage or a small serving of 100% fruit juice.
4. Plan to include healthy choices in your snacks. Snacks may help you handle cravings and they keep hunger at bay. Include foods from at least two of the four food groups from Canada’s Food Guide. For example, whole grain crackers and low fat cheese, sliced vegetables and home-made hummus, or yogurt with plain nuts.
5. Listen to your body. Eat when you are hungry and stop eating when you feel satisfied. Tune in to how you’re feeling and enjoy your meals and snacks with family. Limit distractions like the TV, computer, or phone.
Written by Beth Moore, Registered Dietitian. For more information or to speak to the dietitian, contact your health center.
For more information visit: Canada’s Food Guide: http://www.hc-sc.gc.ca/fn-an/alt_formats/fnihb-dgspni/pdf/pubs/fnim-pnim/2007_fnim-pnim_food-guide-aliment-eng.pdf
Canada’s Physical Activity Guide: http://www.phac-aspc.gc.ca/hp-ps/hl-mvs/pa-ap/07paap-eng.php
For information to help quit smoking: http://www.quitnow.ca/
UBC Wellness Centre
A+ Eating – A Student’s Guide to healthy, tasty, quick & easy, affordable meals . To see the information please click on the following link.
CPNP enhances access to services and strengthens intersectional collaboration to support the needs of at-risk pregnant women, As a comprehensive program, the services provided include food supplementations, nutritional counseling, support, education, referral and counseling on health and lifestyle issues.
UBC Learning Circle:
Presentation by Rebecca Sovdi. She lead a workshop and discussion around “Nutrition and Your Mental Health” with the UBC Learning Circle. She briefly discussed healthy eating practices and how they can influence, improve or decrease your mental health, possible links between nutrition and suicide, nutrition for children, while setting a foundation for good mental health, nutrition and the brain, and healthy eating and recovery from addiction. Please go to the link below for a view of her power point presentation.
Health Link B.C. Dietitian Services:
British Columbians will now be able to call HealthLink BC’s Dietitian Services at 8-1-1 between 8 a.m. and 8 p.m., Monday to Thursday and 8 a.m. to 5 p.m. on Fridays. This is an increase of four hours per day for the first four days of the week, making the service more accommodating to working families. Hours of operation for HealthLinkBC Dietitian Services have been 9 a.m. and 5 p.m., Monday to Friday.
Ten new registered dietitians are also being hired for the expanded hours and new dietitian services, bringing the staff total to 30 when recruitment is complete.
Dietitian Services at HealthLink BC provide information about nutrition for all ages, as well as nutrition advice to help prevent or manage chronic diseases like diabetes, heart disease and cancer. All 8-1-1 calls are answered by specially-trained health service representatives who can help the caller find local health services and resources, or transfer the call directly to a registered dietitian or other appropriate health professional.
The expansion of dietitian hours via 8-1-1 will assist families across B.C., both urban and rural, and supports the B.C. government’s commitment to looking at services through a rural lens, making sure products are accessible to all British Columbians, regardless of where they live.
This announcement is a part of the Healthy Families BC initiative, which will support British Columbians in managing their own health, reducing chronic disease and ensuring that pregnancy and support programs target the province’s most vulnerable families. The second part of the strategy will focus on healthy eating measures including a greater awareness campaign around sodium and sugary drinks, as well as a provincial restaurant nutrition information program to help make the healthier choice the easier choice.
A strengthened provincial strategy and ongoing investment in prevention can improve the health of British Columbians and potentially avoid up to $2 billion in yearly health-care costs, according to a report released in September 2010 by provincial health officer Dr. Perry Kendall. Obesity alone costs up to $830 million a year to the economy.
- To speak with a dietitian anywhere in BC, call 8-1-1.
- TTY (Deaf and hearing-impaired), call 7-1-1.
- Translation services are available in over 130 languages.
HealthLink BC – http://www.healthlinkbc.ca/dietitian/
For more information on Healthy Families BC or Prescription for Health – www.healthyfamiliesbc.ca