Most people gain between 5 to 10 pounds when they stop smoking. The good news is that this weight gain can be lessened if you understand what's happening to your body and stick to the basics. Enjoy healthy foods. Understand your triggers. And realize that smoking likely increases your metabolism. So plan on burning a few extra calories when you quit.

Here are a few tips to consider:

Think before you eat
Early on in your quit, it's natural to look for something to fill the void left by cigarettes. Ask yourself why you're reaching for food. Understanding why can help you avoid eating when not hungry. Try other ways to cope with snacking triggers like anxiety and boredom by "breathing deeply" or other relaxation exercises.

Keep your hands and mouth occupied
Find healthy foods that take time to chew. Have a ready supply of low-calorie, low-fat foods to keep your hands and mouth smoke-free. If you feel the urge to eat, try waiting a few minutes, it just might go away! When you do decide to snack, think moderation. Choose foods with a variety of tastes and textures.

Eat a minimum of 3 meals a day
Eating at regular times also helps stabilize your metabolism throughout the day. Choose a variety of foods from the basic food groups to get the vitamins and minerals you need to stay healthy.

Eat breakfast
Research has shown that adults who eat breakfast are 35% to 50% less likely to be obese compared to those who frequently skip it. And it's been suggested that the habit of a morning meal might help people control their hunger throughout the day.

Try a portion-controlled diet plan
Research shows that the use of pre-packaged entrees results in greater weight loss and fat compared to a self-selected diet. They're simple, too. You can get all your meals for the day or week and just heat, eat and enjoy.

Chew slowly
Rest your fork and knife between bites. It takes about 20 minutes for the brain to get the message that you are no longer hungry. Fast eaters are often overeaters, while slow eaters tend to eat less and are still satisfied.

Get up from the table as soon as you finish eating
Move on to other non-smoking activities like walking, biking, doing the dishes, etc.

When you eat out, eat well
Some places offer freshly made entrée salads that give you "balance in a bowl." For example, salads with chicken, cheese or almonds pack a terrific protein punch along with fiber and vitamins, and you can always use a low-fat dressing or skip the croutons.

Drink plenty of water
Water is crucial to your health. Every system in your body depends on having plenty of water. The surgeon general suggests drinking 8 eight-ounce glasses a day to stay hydrated. Water can even help curb your appetite.

Drink less alcohol and caffeine
All alcoholic beverages contain calories and heavy drinking has been shown to contribute to weight gain. As for caffeine, smokers have a higher tolerance to caffeine. Once you quit, the same amount of coffee or cola might now make you very jittery and anxious.

More tips on eating healthy and exercising while quitting

For more personalized help understanding your smoking triggers
see understanding triggers