Go ahead -- be a quitter!

It's that time of year again: spring is in the air, flowers are blooming, and the air is fresh -- or not. Have you ever been walking to class and enjoying the breeze on a nice, sunny day, only to be consumed by a cloud of smoke as you pass by a smoker? Or maybe you are that smoker: a recent study showed that nearly 30 percent of college students smoke. The survey, conducted by the US College Students' Use of Tobacco Products in 2000, also indicated that large numbers of students try to quit while they are in college. Whether you're trying to help someone quit, trying to quit yourself, or simply curious, read on to discover the truth about quitting smoking and gaining weight.

Myth: Everybody gains weight when they give up smoking cigarettes.

Fact: Not everyone packs on the pounds when they quit lighting up. Although the average for those who do gain weight is about ten pounds, the people most likely to gain weight are those who have smoked for ten to 20 years or who smoke at least one pack a day. Plus, according to the National Institute of Health, you would have to gain 100 to 150 pounds to equal the health risks of continuing to smoke!

Myth: People gain weight because they eat more after they quit.

Fact: While many try to satisfy cigarette cravings by snacking, there are many other reasons for putting on weight. First, nicotine may keep your body weight low; quitting, then, returns you to your normal body weight. Also, water retention in the days after quitting might add three to five pounds to your body weight. Finally, heavy smoking causes your body to use more calories, so your body needs fewer calories after quitting. If your diet is not adjusted accordingly, you could possibly put on a pound or two.

Myth: You can't do anything to prevent weight gain.

Fact: Quitting is hard enough, and starting a diet or exercise at the same time would be torture for some. It is generally assumed among the scientific community that smokers tend to have a worse diet and exercise less than non-smokers, so try and make small diet changes or become more physically active before you quit. When hunger hits after you quit, don't reach for a candy bar. Instead, go for filling, fiber-rich foods like whole grains, fruits, or vegetables. Eating a healthy diet includes these foods as well as low-fat meat and dairy products. Also, try to consume fewer high-fat and high-sugar snacks.

Myth: Cravings for cigarettes and food will take over your life.

Fact: You can do something about cravings -- be they for cigarettes or candy -- when they hit. Relax and remember that most cravings only last for about five minutes. Replace smoking with healthful snacks, gum, or a hobby that keeps your hands busy. Avoid caffeine, as it will exacerbate withdrawal symptoms like nervousness and shakiness. Eat only when you are hungry -- it usually helps to write down all the foods you eat and in which situations. Avoid situations that tend to make you eat more or snack on unhealthy foods. And don't forget about exercise, which can not only distract you from cravings, but also help to release feel-good chemicals and burn calories.

If you are just not interesting in quitting right now, the least you can do is make sure your body is getting everything it needs to keep up with the effects of your bad habit.

Myth: Your body needs no extra nutrients if you're a smoker.

Truth: Smoking can ease hunger pangs in some smokers, and they may satisfy their feelings of hunger with cigarettes rather than food. This can lead to poor food choices and low nutrient intake. Smokers need more vitamin C [an additional 35 mg per day] because their bodies use it to repair cells damaged by smoking. Even those exposed to second-hand smoke may have higher vitamin C needs. Smokers also have lower intakes of fiber, vitamin A, beta-carotene, folate, and vitamin C. Remember that foods contain many compounds that have not been discovered or put into supplement form, so try to eat a balanced and varied diet, rather than popping pills, to minimize the damage from smoking.

Finally, there is one type of smoking that hasn't been mentioned so far, and it isn't a cigar or pipe. Marijuana can also impact your diet and weight status, but it does so in very different ways than cigarettes.

Myth: Marijuana does not cause weight gain in some people.

Truth: Most people have heard of the munchies -- the increased appetite that some experience when smoking marijuana. Studies have shown that marijuana is related to an increased frequency and amount of eating. One study, from 1970 entitled "Marijuana Use Patterns," showed that 91 percent of users ate every time they smoked. Another conducted in the same year entitled "Marijuana Intoxication: Common Experiences" showed that 93 percent ate much more when they smoked because it caused them to enjoy eating more. Finally, the sluggishness that comes along with marijuana use may decrease your physical activity and cause you to burn fewer calories -- another way to put on pounds.

Remember, nicotine is an addiction, so steer clear of other addictive habits like overeating and drinking that may replace smoking after you quit. If you're not ready to kick your smoking habit, at the very least try to maintain a healthy diet and some form of physical activity. If you are planning on quitting, steer clear of social situations [where smoking or marijuana use may be common] that cause you to take in too many calories from alcohol or junk food. Try not bringing cigarettes along when you go out, and convince your friends to do the same.

Keep in mind that on May 5, Boston begins banning smoking in bars, clubs, and restaurants. Stop now rather than suffer later. Plus, spring is a great time to try to quit: the fruits and vegetables are fresh, the weather is right for exercising, and you'll be doing your small part to keep that spring air crisp and clean.