A recent survey by Orlando Health found that 39% of U.S. respondents worry about how much they eat during the holidays, and one in four said they skip meals to "save" calories before a big feast like Thanksgiving dinner.

The messages we receive about health, dieting and weight loss during the holidays are often misguided. You don’t need to cut out all your favorite seasonal foods, but creating balance while keeping your well-being in mind is key.

Stress, cortisol and food

The holidays can bring higher stress levels — and when cortisol, our stress hormone, stays elevated for too long, it can contribute to weight gain and emotional eating. Constantly stressing about food also takes a toll on mental health.

So, try to focus on what truly matters to you this season. Don’t let diet obsession steal the joy or meaning of your celebrations.

Plan, act, reflect

Creating a baseline ahead of time helps you stay balanced. Use a simple cycle of plan, act and reflect.

• Plan: Think about what’s worked well with food in past holidays and what hasn’t.
• Act: If you tend to overindulge and feel uncomfortable afterward, decide now what you’d like to do differently.
• Reflect: Prioritize the foods that really bring you joy. For instance, if mac and cheese or mashed potatoes are easy to get year-round, maybe you focus on the unique holiday dishes you love most.

Don’t arrive hungry

It’s hard to make mindful choices when you’re starving. Going too long without eating often leads to overeating later. Try having small, balanced meals or snacks throughout the day before your main holiday meal.

Let it go

Remember one meal won’t make or break your health. Just as one healthy meal doesn’t change your life, one indulgent one won’t either. If you overeat, reflect on what led to it, make a plan for next time and then move on.

The holidays are about connection, gratitude and joy — not guilt over what’s on your plate.

We're excited to bring you this series called Navigating the Holidays — brought to you by Salem Health's Staff Engagement and Resiliency Advocate team. Our SERAs hum away in the background, helping us through good times and bad times.