Healthy eating at the Fair: CFAES nutritionist offers suggestions

COLUMBUS, Ohio - The Ohio State Fair is a summer tradition for many Ohioans, filled with fun, games, and, of course, food. But amidst the elephant ears and deep-fried ice cream, how can fairgoers make healthier food choices?

Jenny Lobb, a family and consumer sciences educator for Ohio State University Extension, the outreach arm of The Ohio State University College of Food, Agricultural, and Environmental Sciences (CFAES), offers some advice.

"It's not likely you'll gain 12 pounds in a day of overindulgence, but that doesn't mean it's a great idea to have an elephant ear for breakfast, stromboli for lunch, bacon-on-a-stick for dinner, and deep-fried ice cream for dessert," she said. "Your gastrointestinal system would probably have a hard time forgiving you for that, especially if you've been eating healthfully for months and your system isn't used to such excess."

Lobb suggests focusing on one or two treats that you'd truly miss if you didn't have them, then making smart choices the rest of the day.

"If you've been looking forward to a funnel cake for years, go ahead and enjoy. An occasional splurge is nothing to feel guilty about," she said. "Just be sensible."

And, contrary to popular belief, not all fair food is "horribly unhealthy."

Seek out options like charbroiled chicken breast, sandwich wraps, or a Greek salad, Lobb said. The Ohio State Fair even offers an app with a map, schedule, and searchable food finder, catering to specialized dietary needs such as dairy-free, egg-free, gluten-free, peanut-free, tree nut-free, sugar-free, wheat-free, vegetarian, and vegan preferences.

Additional tips for healthy fair eating, including some suggestions for healthy food choices from Eatinghealthy.org and the Academy of Nutrition and Dietetics are:

• Don't fool yourself: Deep-fried vegetables are more fat than they are vegetables.
• Lemon shakeups are more sugar than they are fruit.
• Roasted corn is a better choice for a vegetable, especially if you go easy on the butter and salt.
• A piece of fresh fruit is also a great choice: Ask at an ice cream stand that offers banana splits if they'd sell you just the banana, or find the local foods and farming exhibits, which sometimes offer complimentary apples or other produce.
• If you need a sweet icy treat, frozen bananas are healthier than ice cream.
• Instead of hot dogs, hamburgers, and French fries, opt for something like a grilled chicken breast with a side salad or fruits and vegetables.
• If you are looking for something sweet, try a candy apple. While they do pack about 300 calories each, the fiber in the apple will help keep you full.
• Meat and vegetable kabobs allow you to indulge in the food-on-a-stick tradition of fair foods without the extra sugar and calories.
• Corn on the cob is also a good option, preferably without the mounds of butter.

Remember, staying hydrated is crucial during a day at the fair. Carry a water bottle or request ice water from food vendors to avoid dehydration, Lobb said.

"Water not only keeps you hydrated but also saves you calories compared to sugary beverages," she said. "If you crave flavor unsweetened iced tea is your next best choice. Healthy eating at the fair doesn't mean missing out on fun-it's about making informed choices while savoring the experience."

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