Sometimes a change of season is all you need to make other changes in your life. This summer, take a break from unhealthy habits and start a fresh routine with our 5 summer quit tobacco tips.

If you’re ready to quit tobacco, quitting tobacco tips like these can help. You can also visit OKhelpline.com or call 1-800-QUIT NOW for nonjudgmental support and FREE, customizable services to help you quit tobacco.

1. Don’t forget your quit tobacco kit

Whether you’re heading to the pool or a BBQ, don’t leave home without it. Pack a book, gum, candy, sunflower seeds and anything else you need to keep your mind off cravings.

2. Choose smoke-free restaurants and bars

A key way to quit is to avoid smoky environments. Keep yourself, friends and family safe from harmful secondhand smoke by avoiding establishments that allow smoking.

3. Don’t let quitting weigh you down

You’ve probably heard about people gaining weight as they quit tobacco. The truth is that through exercise and better eating, you can keep weight gain in check and be better equipped to fight cravings.

4. You are what you eat

As you strive to be tobacco-free, try to make healthy food choices at every meal. Here are some eating tips to keep your mind and body strong and healthy.

• Replace high-calorie foods with healthy, low-calorie choices.
• Look for low-calorie foods that are high in vitamins and minerals, such as yogurt and fresh fruits and vegetables.
• Eat sugar-free candy or juice pops, or chew sugar-free gum.
• Choose foods that take longer to eat and keep your hands busy, such as oranges or sunflower seeds in the shell.
• Try crunchy foods so your mouth has to work—like pretzels, rice cakes or air-popped popcorn without butter.
• Drink water during and between meals.
• Pick foods that have less fat and sugar, such as low fat frozen yogurt.

5. It’s your move

The more exercise you can do, the better your chances for winning the fight against tobacco. Make time to be active every day. Aim for 30 minutes of physical activity every day of the week. Can’t find 30 minutes? Splitting it up into three 10-minute chunks is just as effective.

The most important thing is to find activities you enjoy that will fit into your schedule. Simple things like taking the stairs, parking farther away from your destination or stretching during breaks can help you reduce stress, burn calories and control weight gain.

Other activities you can try:

• Walking or running
• Dancing
• Martial arts
• Yoga
• Basketball
• Aerobics
• Biking

For extra help quitting tobacco, give the Oklahoma Tobacco Helpline a try. Receive FREE nonjudgmental support from a Quit Coach™, supportive texts and emails, and customizable quit smoking resources to help you quit your own way. Plus, registered participants can receive free NRTs, including patches, gum or lozenges.

Call 1-800-QUIT NOW or visit OKhelpline.com.