HealthStack Logo

Giving up but not Giving in – our Dieticians support to help you QUIT

May 31st is World no Tobacco day, and we are passionate about helping people who want to QUIT smoking by making it easy and giving them access to a variety of health professionals to do the job. Here are some facts:

  1. One in three study participants who were assisted by smoking cessation medication quit smoking
  1. Adherent use of smoking cessation medications was associated with a more than two-fold improvement in quitting
  1. Implementing a smoke-free home policy during quitting journey was associated with improved quitting
  1. On average it takes someone 7 attempts to QUIT


The next part of this article is a short exert from our Dieticians, whom assist individuals to QUIT smoking in partnership with our Doctors, Physios, Psychologists and Exercise specialists.

Simple ways to make healthy nutrition choices when quitting smoking.

Now that you are embarking on the courageous change of giving up smoking, you are already a winner in the making. However, just like any life change, this path is not without its challenges. One common concern that may arise is the fear of weight gain as a result of quitting smoking. But fear not, we are here to equip you with the nutritional tools and wisdom necessary to make this transition with ease.

  1. Fuel Your Body, Fuel Your Mind:

Your body is a powerhouse that deserves to be fuelled with the best nutrients possible. Opt for whole, nutrient-dense foods such as fruits, vegetables, whole grains, and proteins (like lean meat, fish, eggs, nuts, seeds, avocado and dairy). These foods will not only provide you with the energy you need to manage your daily tasks but also support your overall well-being.

  1. Hydrate first:

Water is your new best friend on this journey. Not only does staying hydrated help curb cravings, but it also supports your metabolism and overall health. A symptom of dehydration can be hunger so have some water before you reach for food. Aim to drink at least 8 glasses of water a day and watch those toxins bid farewell.

  1. Snack Smart, Snack Strong:

Combat the urge to reach for a cigarette by keeping healthy snacks on hand. Nuts, seeds, Greek yogurt, or fresh fruit make excellent choices to satisfy cravings and keep you feeling full and focused. Other snack ideas to try include popcorn, hummus dip and vegetable sticks, chia seed puddings, wholegrain toast and almond spread (or natural peanut butter), oats with milk and date protein balls.

  1. Move Your Body, Move Your Life:

Physical activity is not only great for managing weight but also helps combat stress and improve mood. Find an activity you enjoy, whether it’s dancing, walking, or hitting the gym, and make it a regular part of your day.

  1. Mindful Eating for the Win:

Slow down and savour your meals. Mindful eating not only helps you enjoy your food more but also prevents overeating. Pay attention to hunger and fullness cues to tune in to your body’s needs.

  1. Kick the Sugar Habit:

Say no to sugary beverages and processed snacks that can wreak havoc on your health and waistline. Opt for natural sweeteners like fresh or dried fruit. Set yourself up for success by planning your meals and snacks ahead of time. This will help you avoid impulsive choices and ensure that you have nutritious options readily available.

  1. Find Support in Community:

Surround yourself with like-minded individuals who are also on the path to wellness. Whether it’s your work mates, family and friends, online community, or workout buddy, having a strong support system can make all the difference.

  1. Be Kind to Yourself:

Lastly, be gentle with yourself throughout this process. You are embarking on a transformative journey, and setbacks may happen. Remember that progress, not perfection, is the key to long-term success.

Just remember, when giving up smoking, you are not alone in this endeavour. Armed with the right nutrition and weight management tips, you have the power to transform your health and well-being. Remember, you are worthy of a vibrant, healthy life, and your journey towards wellness is worth celebrating. Stay strong, stay focused, and keep fuelling every step of the way. If you need more assistance here are some links:

  1. Cancer Council
  2. Lung Foundation

Contact Health Stack

[activecampaign form=3 css=1]