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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",
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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",
                    "marker": "2.",
                    "attrs": {
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                        "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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            "text": "This institution is an equal opportunity provider.",
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            "text": "KYSU-CEP-FAC-0038",
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