1. Center for Self Advocacy Leadership Partnership for People with Disabilities Virginia Commonwealth University The Partnership for People with Disabilities is a university center for excellence in developmental disabilities at Virginia Commonwealth University. VCU is an equal opportunity/affirmative action university providing access to education and employment without regard to age, race, color, national origin, gender, religion, sexual orientation, veteran’s status, political affiliation or disability. If alternative formats of this document are needed, please contact the Partnership for People with Disabilities at 804/828-3876 or 800/828-1120 (TDD Relay). This project is funded by grant number 90DN0226 from the Administration on Developmental Disabilities, US Department of Health and Human Services. The contents do not necessarily represent the policy of the U.S. Department of Health and Human Services, and you should not infer endorsement by the Federal government. Please include this disclaimer when copying or using all or any part of the materials in dissemination activities. www.VirginiaSelfAdvocacy.org

2. EATING OUT Making WISE Food Choices

3. When it comes to food, one thing's for sure, there’s never been so much choice!

4. Eating Out Getting the balance right is important, especially if you eat out more than once a week

5. Should I be eating fast foods? Processed foods are made with trans fats, saturated fats, and large amounts of sodium and sugar packaged cakes and cookies Deli meat Cans of food (ravioli) Eating healthy isn’t about cutting out all processed foods, but about getting a balance of foods in your diet.

6. Can you make better choices in a fast-food restaurant? More burger and pizza places are beginning to explore what healthier options they can offer to customers in their restaurants. Check out restaurant websites for nutritional information before you go.

7. Top Tips for Eating Healthy Make foods such as rice, bread, pasta, and noodles a part of your meal Remember to include fruit or vegetables Limit foods high in fat (e.g. creamy sauces, fried foods, pastry) and added sugar (puddings and desserts). Know when enough is enough!

8. To eat healthy, try.. Milk, fruit juice, water and sugar-free diet drinks Deli sandwiches Salads Grilled chicken Fruit

9. Try… Rolls, wraps, sandwiches. Smaller portions Low-fat dressings Hot drinks like regular coffee and tea with low fat milk

10. Limit.. Fries (especially thinly cut fries as these tend to absorb more fat) Thick milkshakes and regular fizzy drinks Large portions – go for regular size

11. Limit… Sausage rolls, pasties and pies. Fried foods Pies and pastries Oily dressings, mayonnaise and thickly spread butter or margarine.

12. Limit… Sausage, pepperoni, salami and thick cheesy type toppings on pizza. Creamy sauces on pasta.

13. At the Burger Joint? Keep the size of your burger and fries small. Share larger portions of fries with a friend. Try a healthier option instead like deli sandwiches, grilled chicken and salads. Ask for dressings ‘on the side’. Finish your meal with a fruit bag or fruit and yogurt instead of fries.

14. At the Pizza Place? Get a salad bowl with low-calorie dressing. Eat Pasta with tomato-based sauces. Create your own pizza - pile up a plain pizza with vegetable toppings. Add in chicken or fish for more variety. Eat fresh fruit salad or sorbets. Ask for the “light” pizza if available or ask for half the cheese.

15. Having Chinese Take-Out? Chicken and sweet-corn soup Beef, chicken, prawn or bean curd with green peppers or in black bean sauce Dishes with lots of vegetables such as chow mein or vegetable stir fry. Boiled/steamed rice or noodles.

16. Try to avoid or limit… Crispy duck - the skin is high in fat. Fried rice or noodles. Soy sauce - like many other Chinese foods it’s high in salt.

17. Going to the Movies? Eat before you go so you’re less tempted to nibble. Share a small carton of popcorn with a friend. For a different snack take a packet of dried fruit or nuts with you. Choose water, diet or low-sugar drinks.

18. Eating Healthy at School or Work Cover 1/3 of your plate with vegetables ; 1/3 with carbohydrate foods such as pasta, rice, potatoes, bread, noodles and yam; and 1/3 with lean meat, fish, egg, or cheese. Combination dishes such as spaghetti Bolognese, fish pie and lasagna usually contain vegetables but add an extra vegetable or side salad for an added boost. Choose wholegrain bread and choose sandwiches which contain salad vegetables -- limit the mayonnaise.

19. A Word About Salt Many snack and takeaway foods are high in unnecessary salt and it is best to limit these. Try to avoid adding extra salt to the food you eat.

20. Think Smart Being thirsty or hungry may mean that your ability to concentrate on the simplest of things is reduced. It is important to eat and drink regularly (choose water!).

21. To make best use of your brain power and always perform at your best, don’t skip meals, especially breakfast. If you snack between meals, choose healthy options whenever you can. It’s also important to make sure you drink regularly throughout the day, especially in hot weather.

22. Only YOU can keep yourself healthy….. DO IT!!!!