{
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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:",
            "marker": "7."
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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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