Going to the fair usually means two things: rides and food you probably don’t eat every day. And honestly, that’s part of the fun.
But it helps to know a few healthy options to throw into the mix.
“Fair food doesn’t have to be an all-or-nothing decision,” says Samantha Oldman, RD, with Hartford HealthCare Medical Group. “There are plenty of healthier fair foods that still feel like part of the experience, and you can absolutely make room for the treat you’ve been looking forward to.”
Here are some healthy fair foods worth looking for.
1. Smoked turkey legs
That giant turkey leg may look like pure fair-food indulgence, but underneath the smoky exterior, you’re still getting a protein-rich piece of poultry.
Protein can help you feel satisfied for longer, which may make a turkey leg a more filling choice if you’re planning to spend several hours at the fair. The one catch is that smoked turkey legs can also be high in sodium, and the portions are often enormous.
“A turkey leg can be a good source of protein, but you probably don’t need to finish the entire thing yourself,” says Oldman. “Sharing one and pairing it with a vegetable dish or something with fiber, like corn on the cob, can provide a more balanced meal.”
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2. Chicken of beef kabobs
If you spot chicken or beef kabobs on the menu, they can be one of the easiest healthier fair foods to turn into a balanced meal.
They’re usually grilled rather than battered and fried, and many come threaded with peppers, onions, tomatoes or other vegetables. Sauces and marinades can add extra sodium or sugar, but you’re still starting with a solid combination of protein and produce.
“Grilled kabobs are a great example of a fair food that can be both satisfying and nutrient-dense,” says Oldman. “If there’s a sauce involved, you can always ask for a little less or have it served on the side.”
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3. Corn on the cob
Corn may not get as much attention as fried Oreos, but it’s one of the simplest foods you’ll find at many fairs.
It provides carbohydrates for energy along with fiber and several vitamins and minerals. The toppings are where things can change quickly, especially when butter, cheese and creamy sauces start piling on.
“You don’t have to eat plain corn to make it a nutritious choice,” says Oldman. “A little butter or seasoning is completely fine. It’s when the corn is swimming in toppings that the calories and sodium can climb quickly.”
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4. Baked potatoes
A baked potato gives you carbohydrates, potassium and some fiber, especially if you eat the skin.
Then come the toppings.
Cheese, bacon, sour cream and butter can pile up fast, so if you want a lighter option, choose one or two toppings you really enjoy rather than asking for everything on the menu.
“Potatoes themselves aren’t something you need to avoid,” says Oldman. “A baked potato can actually be a filling base for a meal, especially when you add toppings thoughtfully.”
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5. Grilled chicken
Not every fair stand is serving something deep-fried. If you find grilled chicken, whether it’s on a sandwich, skewer or salad, you’re getting lean protein that can help keep you full while you’re walking around.
“Grilled chicken is one of those straightforward choices that works well if you want something substantial without a lot of breading or frying,” says Oldman. “Add vegetables when you can, and you’ve got a pretty balanced meal.”
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6. Burgers or sausage and peppers
A burger or sausage-and-peppers sandwich may not immediately come to mind when you think about healthier fair foods, but they can still be reasonable choices, especially compared with foods that are heavily battered and fried.
Both provide protein, although sausage tends to be higher in sodium and saturated fat. If you’re ordering a burger, lettuce, tomato and onion can add a little more balance, and some vendors may even offer a lettuce wrap in place of the bun.
“You don’t need to find a perfect meal at the fair,” says Oldman. “If you want a burger or sausage, enjoy it. Paying attention to portion size and what you pair with it can make a difference.”
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7. Tacos
Depending on the stand, tacos can give you protein, vegetables and carbohydrates all in one handheld meal.
Grilled chicken, fish or vegetable tacos tend to be lighter than options filled with fried meat and heavy sauces, and you can often customize the toppings based on what sounds good. Some vendors may even offer lettuce wraps instead of tortillas.
“Tacos can be a great option because you can often customize them,” says Oldman. “Look for grilled proteins, add vegetables and choose the toppings you enjoy most. Similar to burgers, some tacos may even have the option to come in a lettuce wrap as well. It’s worth looking for.”
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8. Roasted nuts
A small bag of roasted nuts can be a satisfying option between rides, especially if you’re not ready for a full meal.
Nuts contain protein, fiber and healthy fats, but portions matter because they’re also calorie-dense. Candied or heavily glazed varieties can also add quite a bit of sugar.
“Nuts can help hold you over because the combination of protein, fat and fiber is filling,” says Oldman. “A smaller portion is usually plenty, especially if they’re coated in sugar.”
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9. Pretzels and popcorn
A soft pretzel or bag of popcorn may be a simpler choice than many deep-fried snacks, although both can still pack plenty of sodium depending on how they’re prepared.
Kettle corn adds sugar, while buttered popcorn can add more saturated fat. Neither has to be off-limits.
“If you’re in the mood for something salty or crunchy, popcorn or a pretzel can absolutely fit,” says Oldman. “You can also share a larger portion, which is often more than enough for one person.”
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10. Your favorite dessert
Maybe you can find fresh fruit, a frozen fruit bar, soft-serve or a caramel apple. Or maybe you’ve been thinking about funnel cake since last September.
That’s okay too.
“The healthiest approach isn’t always choosing the dessert with the fewest calories,” says Oldman. “If there’s one fair treat you really love, have it and enjoy it. You may feel more satisfied choosing what you actually wanted instead of eating several things trying to avoid it and perpetually feeling unsatisfied.”
Fair desserts are often oversized, so sharing can be an easy way to enjoy what you want without feeling like you have to finish the entire thing. And if fried dough, funnel cake or fried Oreos are your once-a-year tradition, one afternoon at the fair isn’t going to define your overall diet.
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Don’t forget about what you’re drinking
Between all the walking and salty foods, it’s easy to get thirsty at the fair. Water is usually the best thing to keep on hand throughout the day, while lemonade, soda, slushies and other sweet drinks can be something you choose for enjoyment rather than hydration.
“Staying hydrated can make a big difference in how you feel by the end of the day,” says Oldman. “Drink water regularly, especially when it’s hot, and think of sugary drinks as something you’re choosing for enjoyment rather than your main source of hydration.”
