doc13476 nutrition_eating_healthy_out_fs23-111023.pdf

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                "embedded_text": "COOPERATIVE\nKSU EXTENSION CONNECTIONS HELPFUL INFO\nEXTENSION"
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            "text": "Information about the Kentucky State University Cooperative Extension Program"
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            "text": "Eating Healthy When Eating Out",
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            "text": "Nilima Mishra, State Specialist for Dietetics and Human Nutrition"
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            "text": "Eating out is fun. We eat out to socialize. We get to spend some happy time with friends and family when we eat out together. But studies have linked eating out with overeating and unhealthy food choices. We should try to minimize eating outside food, as much as possible."
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            "text": "Tips for Eating Healthy Even When We Are Eating Out",
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            "text": "1. Read menu online before you go to a restaurant or before you place an order:\nThis will help you in making healthy choices before you get hungry and indecisive."
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            "text": "2. Always make a reservation:\nLong waiting period can make you hungrier.\nThis may drive you to order more food or make high calorie choices.\nIt is helpful to carry some healthy snacks to munch on, if the waiting time becomes long.\n3. Eat some healthy snack Before you leave home: This will help you not to crave for wrong choices and overeat.\nSome snack options: Nuts, fruits, yogurt etc.\n4. Drink water before eating. Keep sipping water in between meal:"
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            "text": "between meal:\nWater is best drink of choice instead of sugar sweetened drinks.\nSipping water will help you consuming fewer calories.\nDrinking green/herbal tea without sugar is also a good option."
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            "text": "5. Pay attention to how the food is cooked. You can also ask the server:\nOrder for steamed, roasted, baked, grilled or poached food.\nThese methods require use of less fats so low calories.\nStay away from food which is fried, creamy cheesy, crunchy, crispy, smothered.\nThese methods usually require more fats so more calories."
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            "text": "6. Place your order before everyone else:\nThis will help to stick to your choice of food and not get influenced by other's choices."
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            "text": "Avoid unlimited buffets:",
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            "text": "It is difficult to estimate portion size. It's Difficult to watch what you are eating due to tempting spread of food."
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            "text": "If you are stuck with buffet then use smaller plates."
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            "text": "Ask for healthy swapping options:",
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            "text": "Ask white bread in the bread basket to be switched to whole grain bread.\nOr ask to substitute bread with salad or soup.\nThis way you get more fiber, iron, vitamins and minerals."
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            "text": "9. Pay attention to big portion size:\nShare meal with someone.\nAsk for take home containers as food arrives instead of in the end.\nThis will prevent overeating."
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            "text": "10. Watch out for health claims. Look for restaurants having healthier options:\nGluten free, paleo, sugar free does not necessarily mean healthy.\nDish may have more sodium or fats to enhance taste.\nAsk the server if you have doubts.\n11. Order two appetizers instead of one main dish: This may fill you up without going overboard with calories.\nAnd you will get to eat two dishes\n12. Choose tomato based sauces over creamy ones: This will reduce calories and fats from food.\n13. Ask to give sauces and dressings on the side: They can add extra fats and calories."
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            "text": "14. Ask for smart substitutes for sides:\nAvoid white rice, pasta, noodles, chips or fries.\nInstead, ask for whole grain options like brown rice, lentils, soups, quinoa, stir-fry vegetables, salads, beans etc."
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            "text": "15. Avoid ordering sugary deserts:\nOrder unsweetened tea or coffee, iced tea, fresh fruits,\nfresh fruit juice with no added sugar etc."
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            "text": "16. Eat slow, eat mindfully:\nChew each bite well.\nSavor aromas and flavors.\nThis way you will enjoy food more and this will prevent overeating."
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            "text": "17. Think about your overall diet goals:\nLet one time eating out pleasure not spoil your diet and health goals.\nTreat yourself occasionally by indulging in good for soul food!"
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            "text": "References",
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                    "text": "10 Tips: Eating Foods Away from Home. (2016, January). Retrieved February 20, 2020, from https://www.choosemyplate.gov/ten-tips-eating-foods-away-home",
                    "marker": "1.",
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                    "text": "Eating Healthy When Eating Out, Eat Right. (2013, February 13). Retrieved February 20, 2020, from https://www.nhlbi.nih.gov/health/educational/wecan/eat-right/eating-out.htm",
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                    "bbox": {
                        "l": 34.32,
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                    "text": "Dining Out Doesn't Mean Ditch Your Diet. (2017, January 10). Retrieved February 20, 2020, from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/dining-out-doesnt-mean-ditch-your-diet",
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