• 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

• 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

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

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