Session 5

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

What we will talk about in this session…

Who hasn’t used tobacco for 1 week? Today?

What helped? What good things have you noticed? How have you rewarded yourself?

Discussion

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”?

Homework review

SEE MANUAL

Some people may experience weight gain when they quit using tobacco.

Average weight gain is around 5 to 6 pounds and is often temporary.

Weight gain & quitting tobacco use

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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.

Reasons people may experience a small weight gain

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 fresh fruit, such as apples• air-popped popcorn yogurt• Pretzels lower fat cheese (20% MF)• low-fat crackers sparkling water

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.

It is important to remember

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.

If you are concerned about your weight…

SEE MANUAL

GOAL1. Set goals for healthier eating2. Choose and prepare healthy food3. Eat more vegetables and fruit4. Choose whole grains5. Know your portions6. Choose healthy drinks

Quitting Support Technique #17

Healthy eating starts here

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SEE MANUAL

• Use Canada’s Food Guide to help you set goals to improve your eating habits.

• Set “SMART” goals:

Specific, Measurable, Achievable, Rewarding, Time Frame.

1. Set goals for healthier eating

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• 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.

What are your recommendedFood Guide servings per day?

GOALI will eat at least seven servings of vegetables and fruit a day.

1. Specific2. Measureable3. Achievable4. Rewarding5. Time frame

Example of a SMART goal

SEE MANUAL

Use healthy cooking methodsBake, steam, broil, BBQ, sauté in broth or microwave.

Make healthy food choices when eating outInclude vegetables in your meal, ask for sauces on the side

Choose healthy foods at the grocery storePlan a menu and make a grocery list

2. Choose and prepare healthy food

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• Nutrition facts

• Ingredient list

• Nutrition claims

• Health claims“A healthy diet…”

Read food labels

INGREDIENTS: Whole wheat, wheat bran, sugar/glucose-fructose, salt, malt (corn flour, malted barley), vitamins (thiamine hydrochloride, pyridoxine hydrochloride, folic acid, d-calcium pantothenate), minerals (iron, zinc oxide).

www.healthcanada.gc.ca/nutritionlabelling

Read food labels

Serving Size

Calories

Fat

Saturated and Trans Fat

Fibre

% Daily Value

Cholesterol

Sodium

Carbohydrate

SEE MANUAL

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

3. Eat more vegetables and fruit

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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)

One serving is equal to

SEE MANUAL

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.

4. Choose whole grains

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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

High fibre diet

SEE MANUAL

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.

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How many calories are in this turkey sandwich?

Portion distortion

820 Calories

Calorie difference: 500 calories!

http://hp2010.nhlbihin.net/portion/

320 Calories

1734 calories122.3 g fat

2578 mg sodium

1756 calories109.9 g fat

1846 mg sodium

1120 calories76.8 g fat

1531 mg sodium

Shrimp alfredo pasta Bacon cheddar burger & fries Chicken Caesar salad

How many calories are in these restaurant meals?

Portion distortion

What is a healthy plate?

¼ plate meat or a meat alternative

½ plate vegetables

and fruits

¼ plate grain products

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.

Tips to help youeat healthier portions

SEE MANUAL

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.

6. Choose healthy drinks

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20 Years Ago: Coffee

(whole milk and sugar) Today: Mocha Coffee

(whole milk and mocha syrup)

45 calories 8 ounces (250 mL)

350 calories16 ounces (500 mL)

Calorie difference

305 calories!

How many calories are in this coffee?

Portion distortion

http://hp2010.nhlbihin.net/portion/

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.

Tips for choosing healthy drinks

SEE MANUAL

GOAL1. To “burn” calories2. To stop the hunger3. To cut down on urges

(hard to use tobacco while exercising)4. To make you feel good5. To help with stress, boredom and tension

Quitting Support Technique #18

Physical activity

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SEE MANUAL

Quitting Support Technique #18

Physical activity

TECHNIQUE1. Find an activity

you enjoy and stick with it.

2. Fit activities into your day:Take the stairs, walk after eating, park farther away.

3. Get enough sleep.4. Stay positive:

Make time for yourself each day, reward yourself.

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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.”

Homework