Labor Day weekend is almost here, and the cookout mistake most likely to knock healthy eating off course isn’t the burger. It’s grazing from the first bowl of chips until the last slice of pie disappears.
“Overeating is the biggest challenge.” says David Dungan, MD, director of Duly Health and Care’s Culinary Medicine Department. His practical fix works just as well on September 7: Make one plate, take modest portions of what you genuinely want, then step away from the buffet.
Related: The Simple Meal-Order Trick That Can Help Steady Your Blood Sugar, Experts Say
Why One Plate Changes the Entire Cookout
A loaded picnic table makes eating feel casual, but repeated handfuls and extra tastes can become a meal you never see assembled. CDC researchers have noted that “people are often unaware of the amount of food they have eaten or of the environmental influences on their eating.”
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The one-plate boundary makes the invisible visible. It isn’t a ban on burgers, hot dogs, or dessert. Choose your favorites once, sit down, and eat them deliberately. Mayo Clinic’s mindfulness guidance is similarly direct: “When you eat, slow down, smell your food, taste the flavors and feel the textures. Pay attention and fully enjoy the moment.”
Don’t arrive ravenous, either. Mayo Clinic warns that “skipping meals or letting yourself get too hungry can lead to overeating and poor food choices.” Eat normally earlier in the day instead of banking every calorie for the party.
Related: Are ‘Natural’ Sugars Like Honey and Agave Really Healthier? Expert Weighs In
Build a Plate That Still Feels Like Labor Day
Start with produce or salad, add a protein you want, and leave room for the cookout food that makes the day worth celebrating. The CDC says, “Healthy eating means focusing on whole, nutrient-dense foods. It emphasizes protein, dairy, vegetables, fruits, healthy fats, and whole grains.”
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That can mean grilled chicken or a lean burger beside corn, tomato salad, watermelon, or grilled vegetables—not a joyless plate of lettuce. Whole fruit and vegetables also bring water and fiber. As the CDC explains, they “help you feel full and can reduce your hunger.”
Dessert can stay. Put one serving on the same plate—or decide upfront that it’s your planned second stop—and enjoy it slowly.
Next: What Eating Too Much Saturated Fat Really Does to Your Heart, According to Experts
Related: Map Shows States Bracing for 110°F Heat After Labor Day, NOAA Warns
This story was originally published by Men’s Journal on Sep 3, 2026, where it first appeared in the News section. Add Men’s Journal as a Preferred Source by clicking here.
