Fair Season Is Here
By STEPHANIE FAROH MA, RD, CD
Extension Educator, Health and Human Sciences, Purdue Extension Kosciusko County
Fair season is upon us and I can’t wait to get started. I have always loved going to fairs for many reasons – the animals, the amazing projects, the games, the learning experiences, and especially the food. Do you have a favorite fair food?
The Kosciusko County Community Fair starts on Sunday, July 12, and I will be enjoying some of my favorites like an elephant ear, ice cream, pork burger, pizza, and a giant pretzel.
Though I look forward to these foods each year, I need to remember that fair food can range from 400 to 1,300 calories and 20 to 60 grams of fat per serving. Fair food, at least the kind I love, is deep fried prepared in high amounts of butter, cheese, whipped cream and has too much salt.
Iowa State University Extension experts say a 150-pound person must walk one mile to burn off calories from consuming cotton candy; three miles for cheese on a stick; four miles for a corn-dog; five miles for a fried candy bar and 11 miles for a gigantic turkey leg. I better get walking!
How would a dietitian eat at the fair? I do indulge in all of my favorites, but I’m sure to have just one of them each day and I like to share them with friends and family. Most fair-goers expect to blow their daily caloric intake when they go to the fair, but you don’t have to! If you have a plan, you can stick to your recommended daily intake without depriving yourself of your fair favorites. Here are some tips to help you make healthier fair food choices:
Don’t go to the fair on an empty stomach. Eat before you go so you can limit your food to a few treats instead of grazing on food all day.
Check out the vendors and plan your meal and snacks before you purchase.
Drink plenty of water and stay hydrated, especially when the weather is hot.
Ask for an extra plate and share your food choices. This way, you can taste a variety of food without doing too much damage.
Look for grilled foods like chicken, leaner cuts of meats like Philly steaks (without the cheese sauce), sandwich wraps, kebab’s, corn on the cob and sweet treats like fresh fruit, frozen yogurt, bananas, and small portions of ice cream.
If you do over eat, don’t be too hard on yourself. Just because you eat something unhealthy doesn’t mean that the whole rest of your day is sunk. You can still make healthy choices for your other meals too. Also remember that you will likely be walking quite a bit around the fairgrounds, which is a great opportunity to burn off some calories.
So go to the fair, enjoy yourself in moderation, and walk some of it off during the day. Let me know if you need someone to help you eat your elephant ear. See you at the fair!
Here’s to a healthier you!
For more information please call Stephanie at the Purdue Extension Kosciusko County office at (574) 372-2340, or email at [email protected].