Important Dietary Recommendations for Eid al-Adha

Our holiday tables are laden with sweets, preserved meat, stuffed grape leaves and many traditional delicacies. Many of us neglect our diet and eating habits during holiday celebrations and overindulge. Sacrificial Feast. Fatma Turanlı, Nutrition and Dietetics Specialist at Acıbadem Maslak Hospital, states: "When people disregard their diet during the holiday, consume excessive meat, and reduce physical activity, it creates problems not only for those with heart disease, diabetes, high cholesterol and kidney disease, but also invites numerous health issues among healthy individuals." Nutrition and Dietetics Specialist Fatma Turanlı provided important information and recommendations on healthy eating during the holiday and proper meat consumption.

Do Not Consume Meat Fresh

Cooking freshly slaughtered sacrificial meat immediately without allowing it to rest can cause digestive system disorders such as bloating, gas and diarrhea. For this reason, meat should rest for at least 1 day, and if consumed fresh, it should be cooked on low heat for an extended period and consumed in small quantities.

Proper Storage of Meat is Important

After cutting, meat should be immediately placed in a closed environment, cooled and stored at a temperature of no more than 4-5 degrees Celsius. Processing in a cool place is important to prevent disease-causing microorganisms and spoilage from contaminating the meat, to reduce the number of microorganisms already present in the meat, and to prevent toxin release. If meat will be stored for extended periods, it should be divided into portions needed for use, wrapped in freezer bags or wax paper, and stored in the freezer for 2 weeks or in a deep freezer for 3-4 months.

Consume Vegetables Along with Meat

Although meat contains high-quality proteins and certain vitamins and minerals such as iron, it does not contain vitamin C. For this reason, cooking meat with added vegetables or consuming salad alongside it is essential for healthy nutrition. Vitamin C also increases the absorption of iron mineral. Consuming salad alongside meat dishes helps increase fiber intake and prevent constipation problems.

Pay Attention to Cooking Method

At very high temperatures, over smoky heat, and with prolonged deep-frying methods, carcinogenic substances can form in meat, so these methods should be avoided. Boiling, pressure cooking and oven baking are among the best cooking methods. If meat is to be grilled, attention should be paid to the meat being lean, cooked 25 cm away from the heat source and without smoke, and vegetables rich in antioxidants should be consumed alongside it.

Drink Water Regularly

During holiday periods, increased meat consumption also increases protein intake. Waste products resulting from protein digestion are filtered through the kidneys. When sufficient water is not consumed, the kidneys struggle to perform this filtration process. For this reason, to lighten the kidney's workload and meet the increased fluid needs due to hot weather, care should be taken to drink at least 1.5-2 liters of water daily.

If You Have These Conditions, Limit Meat Consumption

Nutrition and Dietetics Specialist Fatma Turanlı states: "Since meat has high cholesterol and fat content, it should be consumed in small amounts especially by those with heart and vascular disease, gout, diabetes, hypertension and kidney disease. As important as limiting meat consumption is staying away from holiday sweets or consuming very little dairy-based sweets," she added.