Labor Day is the unofficial send-off to summer — a three-day weekend built around backyard cookouts, cold drinks, and one last burst of warm-weather fun before routines tighten up for fall. But the holiday has always stood for something bigger. Observed on the first Monday in September, Labor Day is a federal celebration of the social and economic achievements of American workers, and it has been a national holiday since 1894. This year, you can honor that spirit — and yourself — by treating the long weekend as a chance to reset, not derail, your healthy eating and fitness routine.

The holiday weekend doesn't have to mean overdoing it. With a few smart swaps at the grill, a plan to keep moving, and a closer look at what's in your cup, Labor Day can become the moment you recommit to your daily routine. Here's what the latest guidance from health experts says about making the most of the holiday.

Why Labor Day Matters: The Story Behind the Holiday

Labor Day traces its roots to the late nineteenth century, when labor activists pushed for a federal holiday to recognize the contributions workers made to America's strength, prosperity, and well-being. The first Labor Day celebration took place on Tuesday, September 5, 1882, in New York City, organized by the Central Labor Union — a street parade followed by a festival for workers and their families.

The idea spread quickly. Oregon became the first state to pass a law recognizing Labor Day, on February 21, 1887, and Colorado, Massachusetts, New Jersey, and New York followed later that same year. By 1894, more than 20 additional states had adopted the holiday, and on June 28 of that year, Congress passed an act making the first Monday in September a legal holiday, which President Grover Cleveland signed into law.

Even the holiday's founder is a point of friendly debate. Some records credit Peter J. McGuire, co-founder of the American Federation of Labor, while others point to machinist Matthew Maguire, who proposed the holiday in 1882 while serving as secretary of the Central Labor Union in New York. Both men attended the country's first Labor Day parade.

That original blueprint — a parade to show the strength and spirit of working people, followed by a festival for recreation — is still the pattern for how many Americans celebrate today. And while the cookouts and parties are part of the tradition, they don't have to come at the expense of your health.

How a Holiday Weekend Can Quietly Add Up

Before the grill gets fired up, it's worth understanding what a typical holiday spread can do. According to the Centers for Disease Control and Prevention (CDC), adult men consume about 19 teaspoons of added sugar per day, and adult women about 15 teaspoons — and roughly 3 in 5 Americans ages 2 and older eat more than the recommended amount. Drinks are the biggest culprit: sugary beverages account for 24% of added sugar intake, followed by desserts and sweet snacks at 19%.

One 12-ounce can of regular soda packs more than 10 teaspoons — about 42 grams — of added sugar, or roughly 150 calories. Over a long weekend of backyard parties, those liquid calories can add up fast, and the CDC links heavy sugary drink consumption to weight gain, type 2 diabetes, high blood pressure, and tooth decay.

None of this means you have to skip the celebration. It just means a little planning goes a long way — starting with what you put on your plate.

Build a Healthier Labor Day Plate

A healthy eating plan doesn't have to be boring, and it doesn't require giving up the foods you love. The CDC's healthy eating guidance emphasizes a simple formula: load up on vegetables and fruits, choose lean protein, include dairy without added sugars, and favor whole grains and healthy fats — while keeping added sugars, sodium, saturated fats, and trans fats in check.

A single 12-ounce can of soda holds more than 10 teaspoons of added sugar — roughly 150 calories with no nutritional benefit. Swapping just one daily soda for water or an unsweetened alternative is one of the simplest changes you can make, and it's an easy habit to carry well beyond the holiday weekend.

Your Labor Day Reset: Simple Steps to Take

Labor Day is a natural checkpoint — a moment to celebrate hard work while also recommitting to the routines that keep you feeling your best. Here's a quick summary of what to keep in mind:

  • Honor the tradition: Labor Day began in 1882 and became a federal holiday in 1894 as a tribute to American workers.
  • Build a better plate: Fill up on vegetables, fruit, lean protein, and dairy without added sugars, and grill or bake instead of frying.
  • Watch the drinks: Sugary beverages are a top source of added sugar — reach for water or unsweetened options.
  • Keep moving: Aim for at least 150 minutes of moderate activity a week, and make the holiday itself active with a walk, ride, or game.
  • Use the day as a reset: One smart weekend can set the tone for a healthier fall routine.

However you spend the long weekend, a few mindful choices are all it takes to enjoy the celebration and wake up Tuesday feeling better than ever.