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DIET FOR SMOKERS AND EX-SMOKERS
As a dietitian, the three most common questions which smokers
ask me about diet and smoking, are: (1) Can a diet compensate
for health damage caused by smoking? (2) What should I eat if I
smoke? (3) If I quit, 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 neutralise
the health damage caused by the 850+ chemicals in tobacco smoke
- many of which are carcinogenic. On average, if you smoke 20
cigarettes a day, you double your risk of a heart-attack and are
five times more likely to suffer a stroke than a non-smoker. At
40 cigarettes a day, you are five times more likely to suffer
from sudden cardiac death. Smoking is also the leading cause of
lung cancer.
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Thus before we even start to examine an appropriate type of diet
for smokers, my overriding advice is: quit smoking today!
(2) WHAT SHOULD I EAT IF I SMOKE?
For anyone who smokes, daily diet nutrition is critical. The
damage doneto the body's cardiovascular and respiratory
functions requires a constant need for extra 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
may delay their development.
INCREASED NEED FOR ANTIOXIDANTS
Tobacco smoke leads to increased levels of free radicals -
cancer-causing agents - in the body and a corresponding need for
protective antioxidants that can neutralise 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 (eg. beta-carotene) are
also rich in antioxidants.
HOW TO INCREASE YOUR ANTIOXIDANT INTAKE
Use the following suggestions are a guide to minimum dietary
requirements.
- Eat 3-5 daily servings of deep green, dark red, orange of
yellow vegetables.
- Eat 3-5 daily servings of red, yellow, orange or green fruits.
- Switch from coffee to tea, ideally green tea.
- Each day, take 2 tsp of wheatgerm 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
One cigarette is estimated to rob the body of 25mg of vitamin C.
Thus all smokers have a greatly increased need for this
antioxidant-rich vitamin simply to maintain minimum 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 100mg bioflavonoids.
BEST DIETARY SOURCES OF VITAMIN C
Fruits, such as: blackcurrants, papaya, guava, cantaloupe,
elderberries, kiwi fruit, mango, oranges, strawberries.
Fruit Juices, such as: cranberry, grapefruit, lemon, orange.
Vegetables, such as: red peppers, green 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 potato and melons.
Clinical trials indicate that when consumed in foods - not
supplements - betacarotene 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 INTAKE OF CAROTENOIDS
Use the following suggestions are a guide to minimum dietary
requirements.
Eat 4 daily servings of deep green, yellow or red vegetables,
including: carrots, sweetcorn, pumpkin, spinach, sweet potato.
Eat 4oz tomatoes daily, either in sauce or chopped.
Eat 3 daily servings of colored fruit, including: melon,
oranges, strawberries, mango, cherries.
PROTECTIVE BRASSICAS
According to research evidence, cigarette smokers who eat more
brassicas have less incidence of cancers (eg. breast,
colorectal, lung, pancreatic, prostate and stomach). As all
these cancers are initiated by free radicals, it follows that
brassicas may help to 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, cress, horseradish, kale, kohlrabi,
mustard, radish, swede, turnip, watercress.
GARLIC AND ONIONS
Garlic is a good source of unique antioxidants and contains
anti-bacterial and anti-viral properties. Its anti-tumor
properties are well documented. Onions, a member of the same
vegetable family, have similar properties to garlic.
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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 carbohydrates. Avoid refined white flour carbs,
choose only whole grains such as, oats, brown rice, wholewheat
pasta. In addition, choose foods rich in soluble fiber (eg.
apples, oat bran).
Eat healthy low-fat protein 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 vegetable protein.
Reduce sodium in your daily diet. Check food labels and choose
low-sodium or sodium-free foods. Also avoid adding salt when
cooking or eating.
TAKE REGULAR CARDIO-AEROBIC EXERCISE
No cigarette smokers diet-plan is complete without regular
physical exercise. Working within your fitness capacity,
gradually increase the intensity and duration of your workouts
to about 30-45 minutes a day, on most days. For 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 take proper physical 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 they quit. Current
evidence suggests that the average weight gain for both men and
women who quit smoking is about 6-8 pounds. The more you smoke,
the higher the risk of weight gain when you quit. This weight
gain is due to the decrease in metabolic rate and an increase in
appetite experienced when you quit smoking. This weight increase
is perfectly normal, and need only be a short term event.
SO WHAT SHOULD I EAT?
There is no single diet which will prevent weight gain once you
quit smoking. Your best option is to focus on healthy eating
combined with regular vigorous exercise (within your fitness
capacity) and let Nature do the rest. As a general guide, follow
these suggestions.
First, cut down on caffeine. Nicotine withdrawal makes us
jittery and nervous. So it's important to avoid coffee and
caffeine-rich soft drinks which may increase this nervous
tension.
Second, increase your intake of fresh fruit and vegetables.
Studies show that an increased intake of fruit and vegetables
can help to minimize weight gain after you quit smoking. Eat
them for snacks, add them to meals, eat them as starters and/or
desserts. Eat them on car journeys instead of sweets or candy.
Third, eat little and often. Avoid the temptation to linger over
your meals. Get into the habit of eating smaller meals at more
regular intervals. Aim to eat something, no matter how small,
every 2-3 hours. This helps to 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 about antioxidants, and healthy fats, carbs and
protein.)
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 into shape.
Research evidence demonstrates a clear link between exercise and
weight control after you quit smoking. Choose both
cardio-aerobic and strength-training exercises, as both play an
important role in raising metabolic rate.
Also, make sure you get enough sleep. Research evidence shows
that lack of sleep may lead to weight gain, as well as an
increased craving for cigarettes and food.
About the author:
Linda Smyth B.Sc., RD, aged 51, is a qualified dietitian
and nutritional consultant. She is part of the editorial team at
www.diet-i.com which provides a range of information about diet,
nutrition and weight management to more than 5 million visitors
per year.
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