What to eat when
quitting smoking

Fight cigarette cravings and help keep the weight off by learning what to eat when quitting smoking with advice from Nicotinell and the American Heart Association.


Ready-to-eat snacks

  • Whole-wheat bread or bagel
  • Whole-grain muffin
  • Fruit such as apple, banana, peach, etc.
  • Low-fat yogurt without a lot of added sugar
  • Whole-grain cereal
  • Unsalted nuts


Easy-to-make eats

  • Half a sandwich
  • Vegetable sticks such as carrots, celery, cucumbers, green peppers, etc.
  • Popcorn (air popped, unbuttered)
  • Cut fruits, such as watermelon or pineapple
  • Fruit and yogurt smoothie


Emergency foods

For when your mouth feels empty, like it needs a cigarette:

  • Vegetable sticks such as carrots, celery, cucumbers, green peppers, etc.
  • Sugar-free gum
  • Sugar-free hard candy
  • Sugar-free breath mints

Hear how ex-smoker Andy used gum to get past cravings.


Frozen treats

You may feel a strong desire for sweets right after you quit smoking. Sweets can often help you fight the urge to smoke. If you crave sweets, try these:

  • Frozen bananas or grapes
  • Frozen 100% juice bars
  • No-sugar-added sherbet
  • Low-calorie ice cream bars
  • Non-fat frozen yogurt

Dealing with cigarette cravings after eating

Check out some tips to help subdue those after-dinner cravings.

Get tips >

What happens when you stop smoking

Having a strong emotional reaction to not smoking? You’re not alone.

Learn more >

Ex-smoker tip: Visualise your future smoke-free self

Visualisation was one of Andrew’s weapons to help overcome cravings.

Watch video >