17.

　　Is your after-dinner cigarette your favorite? A new American study has showed that some foods including meat make cigarettes more satisfying. Others including cheese, fruit and vegetables make cigarettes taste terrible. So swap your usual steak or burger for a veggie pizza instead.

　　18.

　　The same study looked at drinks. Fizzy（泡沫腾涌的）drinks, alcohol, cola, tea and coffee all make cigarettes taste better. So when you’re out, drink more water and juice. Some people find that simply changing their drink (for example, switching from wine to a vodka and tomato juice ) affects their need to reach for a cigarette.

　　19.

　　If your friends or family members want to give up too, suggest to them that you should give up together. Also, there are your local NHS stop-smoking services and the NHS Smoking Helpline, available on 0800 0224332 ( 7 am to 11 pm daily).

　　20.

　　Keep reminding yourself of why you give up smoking. Make a list of the reasons and read it when you need support. Ex- smokers Chris, 28, says, “ I used to take a picture of my baby daughter with me when I went out. If I was tempted (引诱) , I’d look at that.”

　　Make a list.

　　Change your diet.

　　Get some support.

　　Change your drink.

　　Make a plan to give up.

　　G

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