Snack Calorie Chart
BEVERAGESCarbonated (per 8-ounce glass) Cola-type...............................95 calories Fruit flavors (10-13% sugar)...........115 calories Ginger Ale..............................75 calories Fruit drinks (per 1/2 cup) Apricot nectar..........................70 calories Cranberry juice.........................80 calories Grape drink.............................70 calories Lemonade (frozen).......................55 calories Fruit juices (per 1/2 cup) Apple juice, canned.....................60 calories Grape juice, bottled....................80 calories Grapefruit juice, canned, unsweetened...50 calories Orange juice, canned, unsweetened.......55 calories Pineapple juice, canned, unsweetened....70 calories Prune juice, canned....................100 calories Vegetable juices (per 1/2 cup) Tomato juice............................25 calories Vegetable juice cocktail................20 calories Coffee and tea Coffee, black..........................3-5 calories with 1 tsp. sugar....................18-20 calories with 1 tsp. cream....................13-15 calories Tea, plain.............................0-1 calories with 1 tsp. sugar....................15-16 calories CANDY, CHIPS, AND PRETZELSCandy (per ounce) Hard candy.............................110 calories Jelly beans............................105 calories Marshmallows............................90 calories Gumdrops...............................100 calories Chips (per cup) Corn chips.............................230 calories Potato chips...........................115 calories Popcorn (air-popped, without butter)............25 calories Pretzels Dutch, 1 twisted........................60 calories Stick, 5 regular........................10 calories CHEESE (per ounce) American, processed....................105 calories Cottage, creamed........................30 calories Cottage, low-fat (2%)...................25 calories Swiss, natural.........................105 calories CRACKERS Butter, 2-inch diameter.................15 calories Graham, 2 1/2 inches square, 2..........55 calories Matzoh, 6-inch diameter.................80 calories Rye.....................................45 calories Saltine.................................50 calories FRUITS (raw) Apple, 1 medium.........................80 calories Apricots, fresh, 3 medium...............50 calories Apricots, dried, 5 halves...............40 calories Banana, 1 medium.......................105 calories Blackberries, 1/2 cup...................35 calories Blueberries, 1/2 cup....................40 calories Cantaloupe, 1/4 melon...................50 calories Cherries, 10............................50 calories Dates, dried, 3.........................70 calories Fig, dried, 1 medium....................50 calories Grapefruit, 1/2.........................40 calories Grapes, 20..............................30 calories Orange, 1 medium........................60 calories Peach, 1 medium.........................35 calories Pear, 1 medium.........................100 calories Pineapple, 1/2 cup......................40 calories Prunes, dried, 3........................60 calories Raisins, 1/4 cup.......................110 calories Strawberries, 1 cup.....................45 calories Watermelon, 1 cup.......................50 calories NUTS (per 2 tablespoons) Almonds................................105 calories Brazil nuts............................115 calories Cashews................................100 calories Peanuts................................105 calories Pecans, halves..........................95 calories VEGETABLES (raw) Carrots, 1/2 cup grated.................35 calories Celery, 5-inch stalks, 3................10 calories Pickle, 1............................15-20 calories |
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What Happens After You Quit Smoking:Immediate RewardsWithin 12 hours after you have your last cigarette, your body will begin to heal itself. The levels of carbon monoxide and nicotine in your system will decline rapidly, and your heart and lungs will begin to repair the damage caused by cigarette smoke.Within a few days you will probably begin to notice some remarkable changes in your body. Your sense of smell and taste may improve. You will breathe easier, and your smoker's hack will begin to disappear, although you may notice that you will continue to cough for a while. And you will be free from the mess, smell, inconvenience, expense, and dependence of cigarette smoking. Immediate EffectsAs your body begins to repair itself, instead of feeling better right away, you may feel worse for a while. It's important to understand that healing is a process–it begins immediately, but it continues over time. These "withdrawal pangs" are really symptoms of the recovery process (see Withdrawal Symptoms and Activities That Might Help).Immediately after quitting, many ex-smokers experience "symptoms of recovery" such as temporary weight gain caused by fluid retention, irregularity, and dry, sore gums or tongue. You may feel edgy, hungry, more tired, and more short-tempered than usual and have trouble sleeping and notice that you are coughing a lot. These symptoms are the result of your body clearing itself of nicotine, a powerful addictive chemical. Most nicotine is gone from the body in 2-3 days. Long-range BenefitsIt is important to understand that the long range after-effects of quitting are only temporary and signal the beginning of a healthier life. Now that you've quit, you've added a number of healthy productive days to each year of your life. Most important, you've greatly improved your chances for a longer life. You have significantly reduced your risk of death from heart disease, stroke, chronic bronchitis, emphysema, and several kinds of cancer–not just lung cancer. (Cigarette smoking is responsible every year for approximately 130,000 deaths from cancer, 180,000 deaths from heart disease, and 50,000 deaths from lung disease.) |
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QUIT SMOKING
Quit II
Quit III
Stop IV
Calorie Chart
Stop V
Stop VI
Stop VII
Stop VIII
Stop IX
Quit X
Quit XI
Quit XII
Stop XIII
Quit XIIII
Quit-smoking XV
Quit-smoking XVI
Quit-smoking XVII
intro-quit-smoking
Stop Smoking IV
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