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Quit to win! Challenge
From March 1 to April 11, make a commitment not to smoke for 6 weeks.

Eat well with fewer calories

  • Eat more fruit and vegetables; they're high in vitamins and fibre and low in calories (except for olives and avocados).

  • Add fibre to your diet

  • Fat supplies twice the amount of calories than sugar or proteins, at equal amounts. It’s a good idea to curb fat intake if you’re trying to cut back on calories. Here are a few tricks:

    • Reduce the amount of oil, butter or margarine added to food.
    • Grilling, steaming or microwaving requires little fat. Use a non-stick pan.
    • Cut light mayonnaise with plain yogurt and in vinaigrettes, replace part of the oil with fruit or vegetable juice.
    • Remove the visible fat from meat or poultry and avoid fried foods.
    • Nuts contain “good fats”, but are high in calories. Eat them sparingly and go for pretzels or light popcorn instead.
    • Choose light dairy products (2% or less M.F. for milk and yogurt, 20% M.F. or less for cheese).
    • Most deli meat such as sausages, salamis, bacon and pâtés are major sources of fat. Prefer ham, turkey, roast beef or pork slices.

  • Beware of regular soft drinks and fruit beverages. A can of cola (355 mL) contains the equivalent of about 9 sugar cubes, over 180 calories and offers very little nutritional value.

  • To indulge your sweet tooth, choose yogurt with pieces of fruit, puddings made with partially skimmed milk, frozen milk or yogurt, fruit or angel food cake rather than cake, pies or pastries.

  • Start off each meal or snack with a big glass of water. It will help to dilute your appetite somewhat.

  • Beware of gigantic SERVINGS in restaurants: pasta servings that could feed a whole family, meat servings that take over half the plate, giant muffins and five-layer cakes. If you have a craving, order a half-serving or share it with someone.

  • Take the time to enjoy your meals and snacks. If you eat more slowly, you’ll be able to listen to your body when it tells you it’s had enough.

    If you must eat fewer calories to lose weight, it’s also a good idea to expend more by being more active.