Fair Food Survival Guide

Millions of Americans, myself included, head out to their state fair every year to enjoy games, rides, shows and of course, the food!
From fried desserts to anything on a stick, the fair can promise a variety of grease laden, sugar infused delicacies sure to make your stomach ache.
Luckily, there are some delicious choices you can opt for, that will be much easier on your insides, so you can spin infinitely on your favorite rides.

Fair Food Survival Guide!

Roasted corn is one of my go to foods at the fair. It is not fried and has only one ingredient, unless you count the butter and salt. However, you can request your cob without the toppings. Corn contains fiber, which will satisfy and keep you full longer, making it a great, sustainable snack. Folate, phosphorus, thiamin, magnesium and vitamin c are a few other honorable mentions that reside in corn’s sweet kernels.

roasted corn

Boiled peanuts are a simple, unprocessed snack loaded with minerals such as potassium, phosphorus and magnesium. This pea sized power food is a nostalgic fair favorite, filling the air with an irresistible, comforting aroma. There is 14 grams of fat in 1 ounce of peanuts along with 6 grams of protein and 6 grams of carbohydrates. Peanuts are low glycemic and will provide your body with energy, so you can hit the fun house a few more times.

Boiled peanuts

The state fair has come a long way from the traditional food stand. Many now offer elaborate grilled meats that you smell smoking as soon as you walk through the gates. You can see the smoke rising from yards away, welcoming you to taste the assortment of juicy cuts. Alluring as they all may seem, some of these meats appear over cooked and could contain carcinogens, so choose carefully. As you probably know, not all meats are equal. Steer clear of fatty choices such as pork and beef, stick to a leaner meat, such as chicken or turkey. Yum!

grilled meats

Potatoes are offered in many forms from different vendors. Most options are fried, no shock there! Search for places that provide baked ones. If you find potatoes boring, add some healthy condiments to give it a kick. Peppers, spices, sour cream, chives, and REAL cheese are great ways to give that potato a punch. Spuds are fat free, rich in potassium, vitamin C, vitamin B6, iron and contain 8% of the suggested daily fiber intake. Its 30 grams of carbohydrates will give you a much needed boost after walking all day.


Who doesn’t love crunchy, salty popcorn? Now I am not saying go crazy here, because popcorn from concession stands can often have lots of butter, sodium, oil and additives. However, popcorn can provide you with a great energy source via complex carbohydrates and B vitamins. Splitting a bag of this fluffy snack with a buddy would be a better choice than those chili cheese fries!


Feeling something sweet? Me too. Try a gourmet dipped apple. Some of the coatings can contain additives and artificial sweeteners, but you will get the benefits of the apple. Apples contain a lot of vitamin C and are a good source of fiber. Keep the toppings simple and opt for chocolate if it is an option. Chocolate contains antioxidants that protect the body from free radical damage. It also benefits the cardiovascular system. The darker the chocolate, the better.

 gourmet dipped apple

Pay attention to your food wherever you are. You can always ask what ingredients are in the food before you make your selection. Choose foods that seem simple with minimal ingredients.  There won’t always be a great option, but there are certainly better ones. Now you can head out to the fair this fall knowing you can have something a little better than a doughnut burger.

Guest Writer – Karyn Michelle Wofford

Author Bio:

I am an EMT, type 1 diabetic an wellness specialist. The majority of my life has been spent looking for ways to live a happier, healthier life. My goal is to share the information I have gathered through education and experience and share it with others. Connect with me on Facebook.