Tips to Boost Your Labor Day Celebration!

Written by Sarah Criscuolo MS, RD, LDN, CSN, CPT

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It’s once again that time of year when many of us are attending Labor Day, back to school, or other end of the summer celebrations! Whether you’re a guest or the host, there can be a lot to think about when it comes to getting ready for a summer gathering. Here are some tips and tricks to help you make the most of any event!

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Food Safety

Proper food safety can mean the difference between guests having the best or worst day of their summer. The temperature range 40-140 degrees Fahrenheit is considered the “danger zone”, because under these conditions bacteria and other microbes are most able to multiply and thrive. After 2 hours in this zone, food should either be reheated to at least 165 degrees Fahrenheit to kill any microbial growth, or be thrown away. If the temperature outside is over 90 degrees, this time should be cut down to only one hour in the sun.

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At many gatherings, various dishes are left sitting outside all day for guests to graze on. Foods with low moisture content (such as chips and crackers) are okay to leave out for extended periods, but those with higher moisture contents (like dips, casseroles, or cut fruits and veggies) should not be out for more than 2 hours at a time. Some ways that you can increase the longevity of these types of foods at a barbecue are:

• Use ice baths or coolers for foods that need to be kept cold
• Use warming trays for foods that should be kept hot
• Leave meats/other grillables in the refrigerator until you’re about to cook them, then have them ready to serve to guests upon cooking rather than leaving them out for self-serving.

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Some other important safety tips:

• Keep raw and cooked foods separate from each other
• Have a thermometer handy to check the temperatures of foods throughout the day
• Cook everything to its minimum safe internal temperature – 145 F for beef, lamb, pork, veal and fish, 160 for ground meats, and 165 for poultry.

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Create a Balanced Plate

When  creating your plate at a barbecue, think about splitting it into thirds – one third can contain a protein source (such as grilled chicken or hamburger), one third can contain a starch (like potato salad or pasta), and the last third can contain vegetables and/or fruits. Be sure to put a variety of colors and textures on your plate for increased palatability and nutrient density!

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It’s also important to check in with your hunger and satiety cues throughout the day – people often get overwhelmed and feel that they overeat at gatherings due to the abundance o f foods available. Make sure to listen to your body and eat when you’re hungry, while also recognizing when you may be full. Give yourself 15-20 minute breaks between snacks/meals so that your brain can catch up with your stomach – if you’re still hungry after this point, have something else to eat! 

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It can be helpful to remind yourself that this is an occasion, not reflective of how you typically eat day to day – it’s okay to cut yourself a little slack and allow yourself to enjoy foods you may not usually have every day! 

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Wear Sunscreen

Getting some unprotected sun can be helpful for replenishing your vitamin D stores, but an average of only about 10-15 minutes 2-3 times per week during the summer months is needed to keep your levels adequate. If you’re going to be spending your whole day outdoors, it’s best to sunscreen early, and often! As sunscreen doesn’t block 100% of the sun’s rays, you’re still able to have some vitamin D production even while wearing sunscreen.

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The American Academy of Dermatology recommends water-resistant broad spectrum sunscreen, which filters both UVA and UVB rays, with SPF at least 30. SPF 15 sunscreen filters about 93% of the sun’s rays, while SPF 30 filters about 97%. No product filters out 100% of the sun’s rays, but SPF 50 sunscreen protects you from about 98%.

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Sunscreen lasts the same amount of time on your body no matter what the SPF is – higher SPF doesn’t mean you don’t need to reapply throughout the day. Make sure to reapply every few hours, especially if you’ve been sweating or swimming. The sun’s rays are the strongest between 10 am – 2 pm, so make sure you’re wearing sunscreen at this time or seek shaded areas. 

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Stay Hydrated

Be sure to drink water throughout the day, especially if it’s hot outside or you’re being active. You lose water in sweat, and the more you sweat, the more water you need to drink to replace those losses. It’s best practice to keep a water bottle on you so that you can avoid getting thirsty, which can be indicative of dehydration. 

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It’s also crucial to mix in water when you’re drinking alcohol. Past studies have shown alcohol to have a diuretic effect on the body, causing you to urinate more frequently and therefore increasing the chances of dehydration. Urinating more frequently due to alcohol consumption can also increase your chances of electrolyte imbalance, so having an electrolyte beverage while drinking (such as LMNT or Gatorlyte) can help to further protect from dehydration. 

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Interested in learning more about how to stay hydrated? Check out our last blog post about proper hydration for more tips and tricks!

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There are many factors to consider when preparing for your event, but following these recommendations can help to ensure that it runs smoothly and is enjoyable for everyone. Our team of dietitians at Karuna can help you to plan for other factors that may impact your guests, such as dietary restrictions or chronic conditions. You can use this link to schedule an intake call – we look forward to working with you!

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Citations

1. Grilling Food Safely | Food Safety and Inspection Service. Accessed August 30, 2023. http://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/grilling-food-safely
2. Sunscreen FAQs. Accessed August 30, 2023. https://www.aad.org/media/stats-sunscreen
3. Foundation SC. Sun Protection and Vitamin D. The Skin Cancer Foundation. Published March 14, 2019. Accessed August 30, 2023. https://www.skincancer.org/blog/sun-protection-and-vitamin-d/
4. Ask the Doctors – How much sunshine do I need for enough vitamin D? Accessed August 30, 2023. https://www.uclahealth.org/news/ask-the-doctors-round-sun-exposure-vital-to-vitamin-d-production