Diet for smokers and ex-smokers

As a dietitian, the three most common questions smokers ask me about diet and smoking are: (1) Can diet offset the damage to health caused by smoking? (2) What should I eat if I smoke? (3) If I quit smoking, what type of diet is best to prevent weight gain?

(1) CAN A DIET COMPENSATE FOR SMOKING?

No diet or eating plan, no matter how nutritious, can neutralize the damage to health caused by the more than 850 chemicals in tobacco smoke, many of which are cancer-causing. On average, if you smoke 20 cigarettes a day, you double your risk of having a heart attack and are five times more likely to have a stroke than a non-smoker. With 40 cigarettes a day, you are five times more likely to suffer sudden cardiac death. Smoking is also the main cause of lung cancer.

So, before we start looking at a proper type of diet for smokers, my main piece of advice is: quit smoking today!

(2) WHAT SHOULD I EAT IF I SMOKE?

For anyone who smokes, daily diet nutrition is essential. The damage caused to the cardiovascular and respiratory functions of the body requires a constant need for additional nutrients. Even if you smoke 5 cigarettes a day, you have increased nutritional needs due to your increased risk of hypertension, atherosclerosis, emphysema, and numerous cancers. As stated, a healthy diet will not prevent these health conditions, but it can slow their development.

GREATER NEED FOR ANTIOXIDANTS

Tobacco smoke increases the levels of free radicals (carcinogens) in the body and the corresponding need for protective antioxidants that can neutralize them. The main antioxidant vitamins are vitamin C and vitamin E (which works best in combination with the mineral selenium). Phytochemicals such as bioflavonoids and carotenoids (for example, beta-carotene) are also rich in antioxidants.

HOW TO INCREASE YOUR ANTIOXIDANT INTAKE

Use the following suggestions as a guide for minimum dietary requirements.

– Eat 3 to 5 servings of dark green, dark red, orange, and yellow vegetables each day.
– Eat 3 to 5 daily servings of red, yellow, orange or green fruits.
– Switch from coffee to tea, ideally green tea.
– Every day, take 2 teaspoons of wheat germ oil (rich in vitamin E) and 6 Brazil nuts (selenium).

[Note: a serving is approx 1 medium fruit, or 1/2 cup chopped]

SPECIAL NEED FOR INCREASED VITAMIN C

It is estimated that a cigarette robs the body of 25 mg of vitamin C. Therefore, all smokers have a much greater need for this antioxidant-rich vitamin simply to maintain minimal levels. In practice, this need can only be met by taking supplements. As a general guide, I suggest you take 1 gram of vitamin C supplements per day. Choose a “timed release” brand that includes a minimum of 100 mg of bioflavonoids.

THE BEST DIETARY SOURCES OF VITAMIN C

Fruits, such as: black currants, papaya, guava, cantaloupe, elderberries, kiwi, mango, oranges, strawberries.

Fruit juices, such as: cranberry, grapefruit, lemon, orange.

Vegetables, such as: red bell peppers, green bell peppers, broccoli, Brussels sprouts, cauliflower, kale, tomatoes.

PROTECTIVE CAROTENOIDS

Carotenoids are pigments found in plants. All carotenoids are antioxidants, the most common example being beta-carotene. It is found in green plants (eg, spinach) as well as orange and yellow plants, such as carrots, sweet potatoes, and melons. Clinical trials indicate that when consumed in food, not in supplements, beta-carotene reduces certain precancerous symptoms.

[Warning: for reasons which are still unclear, beta-carotene supplements actually increase the risk of disease (eg. lung cancer). Thus your intake of beta-carotene should come exclusively from food.]

HOW TO INCREASE YOUR CAROTENOID INTAKE

Use the following suggestions as a guide for minimum dietary requirements.

Eat 4 daily servings of dark green, yellow or red vegetables, including: carrots, sweet corn, squash, spinach, sweet potato.

Eat 4 oz of tomatoes a day, either in sauce or chopped.

Eat 3 daily servings of colorful fruits, including: cantaloupe, oranges, strawberries, mango, cherries.

PROTECTIVE BRASSICS

According to research evidence, cigarette smokers who eat more Brassicas have a lower incidence of cancers (eg, breast, colorectal, lung, pancreatic, prostate, and stomach). Since all of these cancers are initiated by free radicals, it follows that Brassicas may help prevent other problems initiated by free radical damage and accelerated by smoking, such as: cataracts, emphysema, asthma, and age spots.

Brassicas include: broccoli, Brussels sprouts, cabbage (all types), cauliflower, watercress, horseradish, kale, rutabaga, mustard, radish, kohlrabi, turnip, watercress.

GARLIC AND ONION

Garlic is a good source of unique antioxidants and contains antibacterial and antiviral properties. Its antitumor properties are well documented. The onion, a member of the same family of vegetables, has properties similar to garlic.

MORE DIETARY TIPS FOR SMOKERS

Reduce the total fat in your diet. At the same time, minimize your intake of saturated fat and trans fatty acids. Eat regular servings of omega-3-rich oily fish (eg, salmon, mackerel, sardines).

Eat healthy carbs. Avoid refined white flour carbs, choose only whole grains like oatmeal, brown rice, whole wheat pasta. Also, choose foods high in soluble fiber (eg, apples, oat bran).

Eat healthy protein that is low in fat, such as fish, lean chicken/turkey, or egg whites. Include small amounts of lean red meat in your diet, along with regular servings of soy foods (eg, soybeans) and other plant proteins.

Reduce sodium in your daily diet. Check food labels and choose low sodium or no sodium foods. Also avoid adding salt when cooking or eating.

GET REGULAR CARDIO-AEROBIC EXERCISE

No diet plan for cigarette smokers is complete without regular physical exercise. Working within your physical capacity, gradually increase the intensity and duration of your workouts to about 30-45 minutes a day, most days. For the best effects on lung capacity and cardiovascular function, choose aerobic exercise such as: brisk walking, jogging, jumping rope, swimming, and most sports.

(3) CAN YOU PREVENT WEIGHT GAIN AFTER YOU QUIT?

Yes, if you get adequate exercise and eat a healthy, calorie-controlled diet, you are unlikely to gain weight. However, in my experience, some weight gain seems to be inevitable.

WHAT IS THE AVERAGE WEIGHT GAIN?

Most smokers gain weight immediately after quitting. Current evidence suggests that the average weight gain for men and women who quit smoking is about 6 to 8 pounds. The more you smoke, the greater the risk of gaining weight when you quit. This weight gain is due to the decreased metabolic rate and increased appetite experienced when quitting smoking. This weight gain is perfectly normal and only needs to be a short-term event.

SO WHAT SHOULD I EAT?

There is no single diet that will prevent weight gain once you quit smoking. Your best bet is to focus on healthy eating combined with regular vigorous exercise (within your physical capacity) and let nature do the rest. As a general guide, follow these suggestions.

First, cut back on caffeine. Nicotine withdrawal makes us jittery and jittery. That is why it is important to avoid coffee and soft drinks rich in caffeine that can increase this nervous tension.

Second, increase your intake of fresh fruits and vegetables. Studies show that a higher intake of fruits and vegetables can help minimize weight gain after quitting smoking. Eat them as snacks, add them to meals, have them as starters and/or desserts. Eat them on car rides instead of candy or candy.

Third, eat little and often. Avoid the temptation to stick with your meals. Get in the habit of eating smaller meals at more regular intervals. Try to eat something, however small, every 2-3 hours. This helps maintain a regular rate of calorie burning.

Fourth, take steps to learn more about nutrition and choose nutrient-dense foods whenever possible. (See above for information on antioxidants and healthy fats, carbohydrates, and proteins.)

WHAT ELSE CAN I DO TO PREVENT WEIGHT GAIN?

Make physical exercise a top priority in your daily schedule. Ideally, join a gym or fitness center and get in shape. Research evidence demonstrates a clear link between exercise and weight control after quitting smoking. Choose cardio and strength-training exercises, as both play important roles in increasing your metabolic rate.

Also, make sure you get enough sleep. Research evidence shows that a lack of sleep can lead to weight gain, as well as an increased desire to smoke and eat.