A healthy diet and exercise is important to keep the body functioning well and reduce the risk of obesity, heart disease, diabetes and several other chronic medical conditions. Experts say we should eat a low-fat diet that includes plenty of grains, fruits and vegetables and limited quantities of fats, sweets/sugars, salt and alcohol.

Regular physical activity or exercise is needed to help the body maintain strength, flexibility and endurance. The Surgeon General recommends all adults get 30 minutes of moderate physical activity a day, on most days of the week. For those who are unable to commit to a 30-minute schedule, exercise periods can be broken into three 10-minute increments.

Healthy Eating at the Fair

Many communities and states host summer festivals highlighting culture, heritage, foods, music and agriculture. One popular element of these events is the food.

The looks and smell of fair food can be very enticing. It's tempting to overindulge - especially knowing it may be a whole year before those tasty treats are available again. But these food-for-alls can put a big dent in a diet plan. Even those who are careful in their food picks can wind up consuming a lot of extra calories and fat.

Registered Dietitian Meredith Baum, R.D., says people don't have to completely avoid fair food. However, they can make smart choices that enable them to sample some of the best foods, without packing on a lot of extra calories and fat. Here are some tips:

1. Don't go to the event hungry. Have a healthy snack before you leave the house so you won't feel starved and tempted by the smell of the cooking food.

2. Make a plan. Take the time to walk around to investigate all the food offerings before making a selection. If you partake from the first food stand, you may be disappointed on missing out a food at another stand and tempted to eat more.

3. Aim for healthier choices. Obviously fresh fruit/veggies are going to be healthier options than a burger and fries. But there can be unexpected surprises. Fried zucchini may sound like a good option because it's a vegetable. However, just four pieces contain 620 calories and 40 grams of fat. Corn on the cob may also be deceptive. Baum says some vendors use a combination of butter and mayonnaise to enhance taste and keep the butter on the cob, adding a lot of extra fat calories to what would otherwise healthy choice.

4. Try some ethnic/vegetarian foods. Many ethic dishes are made without meat and are often grilled rather than fried.

5. Watch out for the desserts/sweets. A single fried Oreo contains 98 calories and 5.7 grams of fat. Funnel cake, another popular item, contains 760 calories and 44 grams of fat. A candy apple, on the other hand, contains 332 calories, and only a half of a gram of fat.

If you still want to splurge, there are ways to have fun eating without making a big impact on your diet:

1. Share with friends. Buy a regular sized portion of your favorite food and split it among a few people. Everyone gets a small portion without overindulging.

2. Sit down to eat. When you walk and eat, you are often distracted by conversation, other foods or items on display. So you tend to eat more than you realize. If you sit down to eat, you can take the time to eat more slowly and savor the foods and flavors.

3. Watch your drinks. It's important to stay hydrated when you're outside on a hot day. Water is the best thirst quencher. If you crave a soda, get a small size rather than the large. A snow cone can also help you feel cool and refreshed. When made with regular syrup, it's only 270 calories and contains no fat. Some stands offer sugar-free syrups to help you save on the calories.

4. Take time out to look at non-food vendors, arts and crafts and other activities. This will distract you from the food offerings. For families with children, it can also provide an opportunity for a break and relaxation.

Baum says if you overindulge at the fair, don't be too hard on yourself. Make sure you get back on a regular diet and exercise plan the next day.

For nutrition information on some popular fair foods:

http://www.calorieking.com/foods/calories-in-restaurant-international-foods_c-Y2lkPTM5JmJpZD0xOTgwJnNpZD0tMSZwYXI9.html

For general information on healthy eating:

American Dietetic Association

USDA

For information on obesity:

Centers for Disease Control and Prevention

The Obesity Society