10 health tips from a nutritionist for Eid al-Adha

When we think of Eid al-Adha, most of us think of the abundance of red meat, sweets, and the long meals we share with our loved ones. However, paying attention to healthy eating during these days is quite important for protecting our health and making the holiday more enjoyable.

Nutrition and Diet Specialist Beyza Erdoğan Aksan says, “We know that red meat is a good source of protein and iron. However, it should not be forgotten that excessive and unbalanced consumption can strain the digestive system, and that meats prepared with fatty and salty cooking methods, such as roasting (kavurma), can raise cholesterol and blood pressure, and increase the risk of cardiovascular diseases. For this reason, our priority during the holiday should be to establish a balance on our plates with other food groups and to support our gut health. It is extremely important that we include plenty of green salads, fermented foods like yogurt, and whole grain products in our holiday meals.”

ALWAYS HAVE VEGETABLES ALONGSIDE MEAT

You can prevent constipation by consuming fiber-rich vegetables alongside red meat. Consuming fiber-rich vegetables with red meat facilitates digestion and provides the vitamins and minerals the body needs. Vegetables also support the body's immunity with their strong antioxidant content. Dr. Aksan states that vegetables are not limited to salads consumed raw, adding, “To prevent gas and bloating, you can increase variety by choosing sautéed, baked, or boiled vegetables alongside the meat.”

CHOOSE HEALTHY COOKING METHODS

Preparing red meat by boiling, grilling, baking, or cooking with little oil is the healthiest approach. This is because high levels of carcinogenic substances can form during frying and cooking at very high temperatures. Furthermore, it poses a threat to cardiovascular health in the long term.

DO NOT EAT ROASTED MEAT (KAVURMA) FOR BREAKFAST

Since our digestive system is more sensitive and works slower in the morning hours, avoid consuming red meat at breakfast. The expert doctor points out that meat consumed in the morning can cause indigestion, stating, “Not consuming roasted meat (kavurma) at breakfast during the holiday and leaving it for lunch or dinner will relax your digestive system.”

STORE MEAT CORRECTLY

To prevent food poisoning, it is very important to store red meat correctly, keep it at the appropriate temperature in the refrigerator, and cook it thoroughly.

“You need to let the meat you will consume rest in the refrigerator (4 °C) for at least 12 to 24 hours. This will reduce the stiffness in the muscle fibers of the meat, and the meat will be much softer and more delicious.”

CONSUME YOUR MEALS ON SMALL PLATES

The ideal amount of daily meat consumption varies significantly depending on weight, the body's needs, chronic health conditions, and even gender. Daily intake amounts are very important for getting enough of the protein, iron, and other nutrients the body needs. However, on days like Eid al-Adha when we cannot act with moderation, we can exceed the recommended daily saturated fat and cholesterol intake amounts.

“For this reason, it will be more beneficial to adjust the portion of meat consumption correctly and not eat it at every meal of the day. To ensure portion control, pay attention to eating your meal on small plates. If you compose your plate with small amounts of many different types of products, you will both balance your calorie intake and prevent digestive problems.”

LET IT REST FOR AT LEAST 5–10 MINUTES AFTER COOKING

Nutrition and Diet Specialist Beyza Erdoğan Aksan states that not rushing the meat is important for both the taste and our health, adding, “Resting allows the meat's juices to redistribute and creates a softer, more delicious texture. It also facilitates digestion. Therefore, make it a habit to let the meat rest for at least 5-10 minutes after cooking.”

ADD SPICES TO YOUR ROUTINE, AVOID EXCESS SALT

You can support the digestion of meat with spices like cumin and mint that we add to the meat after cooking. In this way, the risk of gas and bloating will also decrease. Emphasizing that one should also be careful about salt, which is frequently used in dishes like roasted meat (kavurma), the expert warns that excessive salt consumption can raise blood pressure, saying, “Not exceeding one teaspoon in daily salt intake is of critical importance for our health.”

KEEP YOUR CONSUMPTION OF OFFAL MODERATE

The fatty parts of the sacrificial meat and offal (such as liver and kidneys) contain high cholesterol and vitamin A. Therefore, limiting these types of meat is very important for our health. Consuming them once a week is safe in terms of portion control and helps protect our heart health.

DO NOT FORGET TO DRINK PLENTY OF WATER

A meat-heavy diet during the holiday can increase the body's need for water. Adequate water consumption plays a key role in regulating digestion; water accelerates bowel movements and prevents constipation. In addition, the amount of toxins taken into the body increases when meat products containing high fat and sugary foods are consumed. While water helps in the excretion of these toxins, it also supports the healthy functioning of the kidneys. For this reason, do not neglect to consume 30-35 ml of water per kilogram every day throughout the holiday.

PREFER MILK-BASED DESSERTS

The increased consumption of sugar and sweets during the holiday can disrupt blood sugar balance. Consuming sweets in limited amounts and at different times from meals with portion control as a snack prevents the intake of a large amount of calories at once during the holiday and supports blood sugar balance. In addition, since syrupy desserts offered during holiday visits cause sudden spikes in blood sugar, it is beneficial to prefer milk-based desserts or fruits. You can prevent sudden fluctuations in blood sugar by reducing the portions of high-calorie syrupy desserts.