Healthy Eating in Eid-al-Adha

Holidays, weddings are the times when food is eaten and celebrations seem to gain even more meaning in most cultures. It is among these traditions that men go to the Eid prayers in the morning during the Eid-al-Adha, and that the whole family eats Eid roasting after the sacrifice. If we look at the effect of roasting eaten in the morning on health, eating meat that has not been rested or eating too much fat with tail fat adversely affects our general health, especially the digestive system and cardiovascular health. However, eating healthy should express our general way of life. It is not what we eat or drink for a day or two, but how we eat in general determines our health. Health problems such as cardiovascular diseases and high cholesterol occur as a result of our long-term diet and lifestyle. Those with blood pressure problems should pay attention to the portion and salt at every meal.

Meals that are eaten collectively during the holidays may not stay with breakfast. For those who can only meet with the family during the holidays or with relatives, the tables can be set many times all day with various meals. Those who have stomach problems, blood pressure, diabetes, and those who have a diet for any special condition should pay attention to these tables. Eating in moderation may be the simplest measure. Preparing a plate from scratch, determining the amount of meat, vegetables and carbohydrates on our plate provides control.

An indispensable treat during the holidays is sweets, which is the main enemy of diabetes. For those with diabetes, it would be best not to eat sweets, but my advice to those who cannot give up is to eat milk desserts made with sweeteners, not more than 1 serving a day.

Since the subject of Eid al-Adha is meat, let's talk about how healthy meat consumption should be.

How should the sacrificial meat be stored and how the frozen meat should be thawed;

Sacrificial meat should be stored in the refrigerator after it is allowed to drop from the cutting temperature to room temperature after slaughter.
While the meat is waiting, it should not be put in the bag and should be kept in a cool environment. Meat waiting on top of each other in the bag may spoil because it will not cool in a short time.
Meat should be put in pieces in clean containers suitable for food or in packaging material.
Meat should be kept in the refrigerator between 0 and 4 C, but it can last for 4-5 days at most, and 2-3 days if it is minced meat, without spoiling. For longer preservation, it should be stored in the freezer at – 18 C. The storage period of frozen meat should not be more than 4-6 months.
When frozen, meat should be packaged and frozen for one-time cooking.
Frozen meat should be consumed immediately after thawing and should not be re-frozen. Thawing should be done in the refrigerator or in cold water with the bag.

How to cook and consume healthy meat 

Red meat contains high quality and high protein. Protein is a very important nutrient for the continuity of our health. However, it is healthy to consume red meat 2 times a week, as it is rich in saturated fats and creates toxic products in the intestine.

Consuming vegetables together with red meat both increases the benefit we receive, increases iron absorption, supports protein digestion, prevents cholesterol absorption during digestion in the intestine and supports the digestion of meat.

Let's not forget that how the meat is cooked has a significant impact on health. You can make healthy and delicious meat dishes with many methods other than frying and barbecue methods. Since meat has a high fat content, it would be healthy not to add additional fat to the meals or to use less fat. It will be much healthier to add vegetables to the meat that we will cook in the oven on a tray, between oiled paper, in a casserole or as a pot dish. I recommend vinegar and garlic instead of oil for marinating the meat you will cook on the grill, as it will both soften the meat and not increase the oil. Salad is a must with your meat dishes. It facilitates the digestion of meat and increases the absorption of protein and iron.

I wish you happy holidays and healthy days

Beste Alimert Altunors
Nutrition and diet specialist

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