Plan Your Meat Consumption Healthy During Eid

Excessive consumption of red meat can lead to numerous problems such as high cholesterol, clogged arteries, hypertension, heart attack, kidney problems, and gout. Especially during holiday periods when meat consumption increases and temperatures rise, adequate fluid intake, exercise, and adopting and maintaining a healthy meat diet are crucial. İrem Aksoy, a Nutrition and Diet Specialist at Istanbul Okan University Hospital , shared some important recommendations and healthy suggestions on this subject.

1- Do not consume the sacrificial meat immediately.

After the sacrifice, the meat needs to be kept in a cool environment (around 12 degrees) for 24-4 hours. Meat consumed without resting can cause digestive problems such as indigestion, bloating, constipation or diarrhea due to both cooking and being harder.

2- Use healthy cooking methods

The way meat is cooked is not only important for taste, but also for health. Instead of frying and roasting in oil, prefer healthy methods such as cooking in its own fat, baking, boiling and grilling. Remember; fast cooking methods at high temperatures support the emergence of carcinogenic compounds. Therefore, a slow cooking method at low temperatures is much healthier.

When cooking meat on a grill or barbecue, there should be a distance of at least 15-20 cm between the meat and the fire, the meat should be turned frequently and cooked without charring. If the meat is to be consumed in the form of roasting, low-fat parts should be preferred, and it should be cooked in its own fat over low heat and for a long time without adding animal-based fats.

3- Balance your meat menus with vegetables and grains.

If you consume high-fiber vegetables and whole grains along with meat dishes, both digestion will be easier and a balanced meal will be provided. In order to support intestinal health and movements, you can prefer probiotic sources such as yogurt, ayran and kefir while consuming meat.

4- Avoid excessive meat consumption

Uncontrolled and excessive red meat consumption during the holiday can increase the risk of digestive problems, constipation, stomach indigestion/discomfort and cardiovascular disease in the long term. Meat is high in saturated fat and cholesterol. It is useful to consume it carefully and in moderation so that it does not pave the way for chronic cardiovascular diseases such as hypertension and arteriosclerosis.

5- Pay attention to your sweet preferences

During the holiday, especially diabetics, those with obesity, cholesterol or blood pressure problems should be careful about their chocolate and sugar consumption. Instead of syrupy, high-calorie desserts, fresh fruit, fruity and milky light desserts are better choices.

Irem Aksoy, a Nutrition and Diet Specialist at Istanbul Okan University Hospital , says that in addition to all these recommendations, at least 2-2,5 liters of water should be consumed daily in hot weather, and reminds us that at least 150 minutes of exercise/walking should be done per week, as recommended by the World Health Organization.

Source: HORECA TREND and Istanbul Okan University Hospital