• Plenty of fruits and vegetables (at least 8–10 servings a day).
• Whole-grain cereals, pastas and breads.
• Fat-free or low-fat snacks like pretzels.
• Sugar-free hard candy.
• Foods low in saturated fat, trans fat and cholesterol. Read food labels and choose healthful options.
• Drink lots of water! Cut back on alcohol and drinks with caffeine (coffee, tea and soft drinks)

• Walking and other exercise releases stress and calms you.
• It can help control your appetite.
• It can improve your mood.
• It burns calories and can help you lose weight if you take in fewer calories than you use up.
• It can help you stay at a healthy weight.

Becoming more active can help you reduce or maintain your weight. Try any of the following. Check with your doctor first if you've been inactive a long time or have medical problems, you're middle-aged or older, and you plan a vigorous exercise program.

• Walk in your neighborhood or at indoor shopping malls.
• Do gardening or yard work.
• Take stairs instead of escalators and elevators.
• Park farther from stores and walk.
• Learn a new dance.
• Ride a bicycle.
• Try aerobic dance classes or use a videotape at home.

• Play with a pencil, paper clip or marbles.
• Munch on carrots, apples, celery and sugarless gum.
• Brush your teeth often and keep a fresh taste in your mouth.
• Keep your hands busy — wash the car, garden, knit, do crossword puzzles, write letters, cook.
• Try a new sport.
• Get plenty of rest and physical activity.

• Try relaxation techniques like deep breathing or meditation.
• Think positive thoughts! Feel proud about quitting.
• Write down why you're quitting and read it.
• Spend time with other nonsmokers.
• Go where there's no smoking, like stores, movies, churches and libraries.
• Reward yourself every day or week that you stay a nonsmoker. Don't use food as a reward.