A healthy diet becomes even more important in the face of
nicotine withdrawal.
Strategies for a healthy diet include:
- Limit your intake of fat to 30% of your total calories.
- 10% to 15% of your total calories should be in the form of monounsaturated fats, such as olive oil, canola oil and peanut oil.
- Consume only unsaturated fats that are low in cholesterol.
- Consume less than 300 milligrams of cholesterol a day.
- Eat dietary fiber: whole grains are best.
- Avoid fad diets.
- Check with your doctor about B vitamin supplements. Some people may benefit from B vitamins.
Key Dietary Recommendations for Chronic Disease Prevention| Nutrient | Recommendation |
| Energy (calories) | to maintain BMI < 25 |
| Total fats | < or = to 30% of total daily calories |
| Saturated fats | < 7% of total daily calories |
| Polyunsaturated fats | < 10% of total daily calories |
| Monounsaturated fats | < 13% of total daily calories |
| Cholesterol | < or = to 300 mg per day |
| Dietary fiber | 25-30 grams per day |
| Fiber type | 3:1 insoluble to soluble fiber |
| Sodium | < or = to 1,500 mg per day |
| Calcium 9-24 yrs | 1,200-1,500 mg per day |
| Calcium 25-50 yrs | 1,000 mg per day |
| Calcium 51-65 yrs | 1,200 mg per day |
| Calcium >65 yrs | 1,500 mg per day |
| Vitamin D 9-50 yrs | 5 ug per day |
| Vitamin D 51-70 yrs | 10 ug per day |
| Vitamin D >70 yrs | 15-20 ug per day |
| Folic acid | 400 ug per day |
| Fruits & vegetables | 5-7 servings per day |
| Alcohol (men) | < or = to 2 drinks per day |
| Alcohol (women) | < or = to 1 drink per day |
- One drink = 12 oz beer or 4 oz wine or 1 oz of distilled spirits
ug = micrograms
