Vegetable juices (per 1/2 cup) Tomato juice 25 Vegetable juice cocktail 20

Coffee and tea Coffee, black 3-5 with 1 tsp. sugar 18-20 with 1 tsp. cream 13-15 Tea, plain 0-1 with 1 tsp. sugar 15-16

CANDY, CHIPS, AND PRETZELS Candy (per ounce) Hard candy 110 Jellybeans 105 Marshmallows 90 Gumdrops 100

Chips (per cup) Corn chips 230 Potato chips 115

Popcorn (air-popped, without butter) 25

Pretzels Dutch, 1 twisted 60 Stick, 5 regular 10

CHEESE (PER OUNCE) American, processed 105 Cottage, creamed 30 Cottage, low-fat (2%) 25 Swiss, natural 105

CRACKERS Butter, 2-inch diameter 15 Graham, 2 1/2 inches square, 2 55 Matzoh, 6-inch diameter 80 Rye 45 Saltine 50

FRUITS (RAW) Apple, 1 medium 80 Apricots, fresh, 3 medium 50 Apricots, dried, 5 halves 40 Banana, 1 medium 105 Blackberries, 1/2 cup 35 Blueberries, 1/2 cup 40 Cantaloupe, 1/4 melon 50 Cherries, 10 50 Dates, dried, 3 70 Fig, dried, 1 medium 50 Grapefruit, 1/2 40 Grapes, 20 30 Orange, 1 medium 60 Peach, 1 medium 35 Pear, 1 medium 100 Pineapple, 1/2 cup 40 Prunes, dried, 3 60 Raisins, 1/4 cup 110 Strawberries, 1 cup 45 Watermelon, 1 cup 50

NUTS (PER 2 TABLESPOONS) Almonds 105 Brazil nuts 115 Cashews 100 Peanuts 105 Pecans, halves 95

VEGETABLES (RAW) Carrots, 7 1/2 X 1 1/8 inch 30 Carrots, 1/2 cup grated 25 Celery, 5-inch stalks, 3 10 Pickle, 1 15-20

*Data from published sources. References are available upon request.

WHAT HAPPENS AFTER YOU QUIT SMOKING...

Immediate rewards

Within 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.
 

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