Expert advice on nutrition during Eid al-Adha: ‘Meat should be cooked on low heat with its own juice’

Nutrition and Diet Specialist Büşra Nur Enez Baş stated that the tail fat or inner fat added to meat dishes to enhance the flavor negatively affects heart health. She emphasized that instead of these fats, the meat should be cooked in its own juice over low heat. Specialist Baş also recommended boiling or grilling as the preferred cooking methods rather than frying during the Feast of Sacrifice.

Pointing out that the first meal of the day during the Feast of Sacrifice usually starts with meat, but newly slaughtered meat can be tough and difficult to cook, causing digestive problems, Nutrition and Diet Specialist Büşra Nur Enez Baş from Acıbadem Kayseri Hospital stated that the sacrificial meat should be rested for at least 24 hours.

Dietitian Enez Baş suggested that during the Feast of Sacrifice, it is correct to choose high-protein products such as eggs, cheese instead of meat for breakfast. She mentioned the importance of not delaying meal times due to holiday visits. During visits, she advised choosing unsweetened tea, coffee, or if available, only buttermilk from the offered treats. She recommended consuming a maximum of 1 type of treat even if there is a lot of insistence.

Dietitian Enez Baş emphasized the importance of limiting tea and coffee consumption. She advised that meat-containing meals should be preferred more for lunch, and for dinner, vegetable or legume dishes should be consumed. She underlined that the fats added to meat dishes for flavor negatively affect heart health. Therefore, meat should be cooked in its own juice over low heat. It is important to ensure that the meats are not undercooked and should be thoroughly cooked without burning.

Dietitian Enez Baş highlighted the importance of avoiding frying and recommended boiling or grilling as cooking methods. She mentioned that choosing foods rich in vitamin C alongside meat dishes will increase iron absorption. Additionally, she suggested adding plenty of lemon salad, homemade orange, mandarin juice, or lemonade to meals. It is advisable to avoid consuming ayran and yogurt alongside meat dishes as they reduce iron absorption.

Dietitian Enez Baş recommended boiling or grilling as cooking methods and emphasized the need to stay away from frying. She advised minimizing offal consumption due to their high cholesterol content. Especially during periods of increasing temperatures, she stressed the importance of paying more attention to water consumption, stating that 2-3 liters of water should be consumed daily.

Dietitian Enez Baş highlighted that individuals with chronic diseases such as diabetes, cardiovascular diseases, and hypertension should be more careful during this period and continue their diet during the holiday. She emphasized the need to create opportunities for at least walking and sports activities to balance the energy intake during the holiday. She pointed out that physical activity helps reduce blood sugar and cholesterol, lose weight, and increase bowel movements. To increase physical activity, she suggested walking to holiday visits and doing at least 30-45 minutes of walking 2-3 days a week.