It is hard to envision a summer season without picturing a visit to your county or state fair. Although the fair is known for deep fried everything and oversized portions, it is possible to indulge in your favorite treats while still maintaining healthy habits.

If you are considering a visit to your county or state fair, here are 10 tips for eating healthy while you are there:

1. Bring along a healthy snack 

Packing a healthy snack for your trip to the fair is a good way to ensure you add nutritional value to whichever meal you choose. Snacks such as fruits and veggies are easy to pack and will pair well with almost any food item you are in the mood for.

2. Snack before you go

Don’t want to worry about taking your snack with you? No problem! Give yourself time before you head for the fair to sit down and enjoy a snack. Having a healthy snack before you go to the fair will take the edge off of your appetite, and you will be less tempted to opt for larger portions.

3. Don’t drink your calories

The fair is notorious for sugary lemonades, delicious milkshakes made from whole milk, and sweet slushies. These are all tasty options, but if you are planning to enjoy a meal while you’re at the fair, and are wanting to keep it on the healthy side as much as possible, try to avoid calorie heavy beverages.

Consider low calorie beverages to pair with your meal such as water, unsweetened tea, or iced coffee.

4. Make substitutions

Yes, the fair is known for all of its deep fried foods. However, you can still have delicious meals that aren’t fried and won’t make you feel guilty later. Try substituting grilled or roasted meat, such as chicken kabobs, in for the fried tenderloin.

The fair also offers vegetable options that make for great sides, such as roasted corn on the cob–a much lighter option than a fried onion blossom.

5. Go easy on the condiments

A simple way to keep keep your fair food on the healthy side is to take it easy on the condiments. Condiments such as ketchup and mayonnaise are high in added sugar and do not add much in the way of nutritional value.

Pickles and/or salsa are good options for dressing up your meal without adding empty calories.

6. Sit down to eat

Sitting down to eat may not be the first thing that comes to mind when you think about healthy eating habits. However, when you sit down to eat, you instantly cut out the temptation to graze your way through the various food vendors, and you are able to enjoy your meal in a mindful way.

7. Sharing

There’s no better way to practice portion control than sharing your favorite fair food with your friends. Sharing allows everyone to sample fair favorites without overdoing it.

8. Make a food wishlist

It’s easy to feel overwhelmed by the high volume of food vendors that line the fair, and jump in line at the first vendor you come across. Try making a list of the types of food you know you want to eat before you go, and then give yourself time to scope out vendors who offer the type of food you desire.

Most vendors have their menus posted outside of their food truck making it easier to find the food you are looking for.

9. Go early

Since our appetites tend to be lower in the morning, it can be beneficial to attend the fair of a morning when you are less likely to be tempted by food.

10. Drink plenty of water

Drinking water while you are at the fair will help to keep you energized as you peruse through the various vendor stands. Water will also help your caloric intake as it keeps you feeling full and is a good substitute for higher caloric beverages.  

In your 30s: Protect your eyes from the sun.

By the time you’re 30, you likely know all about protecting your skin from the sun by regularly wearing and reapplying SPF. Do you make that same commitment to your eyes? Protecting your eyes from the sun’s harmful UV rays is important, too! Overexposure to the sun can cause early onset cataracts and other harmful eye conditions. When you’re outside or driving, always wear a pair of sunglasses or reading sunglasses that protect you from all ultraviolet light (for example, all of our reading sunglasses are UV protected). According to All About Vision, you should be sure that these factors are present in your sunglasses:  

• Lenses that block at least 99% of both UVA and UVB rays, also called UV 400 Protection
• Lenses that meet ANSI (American National Standards Institute) Z80.3 requirements
• Lenses made from Impact resistant materials such as plastic or polycarbonate

In your 40’s: Get enough rest.

Your 40s are the age when presbyopia might begin to affect your vision. Presbyopia is the condition in which your eyes have trouble focusing on up-close words or objects. The most common solution? Reading glasses! Now might be the time to invest (or stock up) on readers so that you don’t overstrain your eyes.

In addition to dealing with presbyopia, getting enough rest in your 40s is another important health tip. Your 40s are a busy time, likely filled with work, family, and other extracurricular commitments. Make a commitment to yourself to try and get the recommended eight hours of sleep every day. Don’t forget your eyes need rest, too! If you work in front of a computer all day, and then go home and read on a tablet, phone, or other digital device, you’re putting a lot of strain on your eyes. Wearing computer glasses can help give your eyes the break they need throughout the day. You can read more about computer glasses and Digital Eye Strain here.

In your 50’s: Prevention is key.

Age-related macular degeneration (AMD) is a condition that damages the part of our retinas needed for sharp, clear vision. AMD is the leading cause of vision loss among adults age 50 and older. Early detection of this condition is crucial in prevention and treatment (you can read more on that here). Similarly, the American Academy of Ophthalmology notes that glaucoma is very common in those 60 and older, but is often preventable with early detection.

In your 50s, it’s important to prioritize regular check-ups with your eye doctor to stay on top of your overall eye health. If you do not wear glasses or contacts and have no health or vision problems, seeing your eye doctor every other year is a good idea. If you do have glasses, wear contacts, or have eye or other health issues, your visits should be more frequently. Check with your own eye doctor for their recommendation.

In Your 60s: Eat a healthy diet.

At this stage in life, it’s harder to prevent age-related eye disease, but by continuing to keep your body and mind healthy, you can help your eyes. Eating a balanced, nutritious diet and getting plenty of exercise becomes more important the older you get.

You’ve likely heard that carrots are a superfood for maintaining your vision and keeping your eyes healthy. While this is true, there are a lot of other foods you can also eat to maintain healthy eyes! When you’re planning your grocery list, look for leafy greens, citrus fruits, and fatty fish. The antioxidants and vitamins in these foods are an instant eye-health boost.
Staying active can help maintain or improve your blood pressure, which can help in preventing or slowing the onset of glaucoma and Age-related Macular Degeneration. By including both strength and cardio into your workouts, you can help your entire body stay healthy!

We hope you learned something from our age-related eye health tips. For more information, read our complete Eye Health Guide. What will you do to help improve your eye health?