• Will I Gain Weight if I Stop Smoking?
• Health Risks of Smoking
• Benefits of Quitting
• What Can I Do to Avoid Gaining Weight When I Quit Smoking?
• What Counts as a Serving?
• When You Are Ready to Quit Smoking
• After You Quit
• Additional Resources

What Counts as a Serving?

• 1 slice of bread
• 1 ounce of ready-to-eat cereal
• 1/2 cup of cooked cereal, rice, or pasta

• 1 cup of raw, leafy vegetables
• 1/2 cup of other vegetables, cooked or chopped raw
• 3/4 cup of vegetable juice

• 1 medium apple, banana, or orange
• 1/2 cup of chopped, cooked, or canned fruit
• 3/4 cup of fruit juice

• 1 cup of lowfat or nonfat milk or yogurt
• 1 1/2 ounces of lowfat or nonfat natural cheese
• 2 ounces of lowfat or nonfat processed cheese

• 2-3 ounces of cooked lean meat, poultry, or fish
• 1/2 cup of cooked dry beans or 1 egg counts as 1 ounce of lean meat.
• 2 tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce of meat.