Nutritionist Lecturer Kübra Şahin, stating that cooking methods are of great importance for health during periods of intense meat consumption like Eid al-Adha, recommended boiling and oven-baking methods as healthy options.
Şahin stated that consuming freshly cut meat immediately can lead to both digestive problems and is not suitable for meat quality, saying, "Meat consumed immediately is tough and difficult to chew and digest. Meat rested in the refrigerator for 12-24 hours becomes softer and more delicious, and easier to digest."
Lecturer Kübra Şahin from the Department of Nutrition and Dietetics, Faculty of Health Sciences, Üsküdar University, made important warnings about healthy and balanced nutrition during Eid al-Adha.
Daily meat consumption for an adult should be 100-150 grams
Noting that meat consumption can often be higher than normal during Eid al-Adha, Lecturer Kübra Şahin said, “However, to stay healthy and avoid digestive problems, it is important to pay attention to the daily amount of meat consumed. For an adult, daily meat consumption should be around 100-150 grams (cooked weight). Considering cardiovascular health and kidney function, meat consumption should be more limited (e.g., 70-100 grams).”
Avoid sautéing and frying during the holiday!
Şahin explained that the method of cooking meat directly affects both its nutritional value and its health effects, continuing:
“During periods of intense meat consumption, such as Eid al-Adha, these differences become even more important. Boiling is a recommended healthy cooking method. It is a low-calorie method and easy to digest. The fat content decreases because some of the fat passes into the water. Oven-baking is also a recommended healthy cooking method. It largely preserves nutritional value. It allows cooking without added saturated fat. If cooking is done at excessively high temperatures, nutrient loss and harmful compound formation may occur. Sautéing, however, is a cooking method that should be avoided. It can be difficult to digest. Due to its high saturated fat and cholesterol content, the risk of cardiovascular diseases may increase. Frying is also a cooking method that should be avoided. Fat absorption is high, which increases calories and saturated fat. The digestive system can be strained.”
Cook meat rested in the refrigerator for 12-24 hours
Kübra Şahin stated that consuming freshly cut meat immediately can lead to both digestive problems and is not suitable for meat quality, adding, “After an animal is slaughtered, the meat contracts and toughens. Meat consumed immediately is tough and difficult to chew and digest. Complaints of bloating, stomach pain, indigestion, reflux, and gastritis increase. The muscle fibers of meat rested in the refrigerator for 12-24 hours relax, making it softer and more delicious, and easier to digest. It also becomes microbiologically safer. If proper hygiene is not maintained, fresh meat that has not cooled sufficiently can be a suitable environment for bacterial growth. Especially if storage conditions are not adequate, food poisoning such as diarrhea and nausea can occur.”
Red meat is rich in protein and fat, but…
Şahin stated that red meat is rich in protein and fat but poor in fiber, vitamin C, and carbohydrates, explaining, “Vegetables are a source of fiber. They support the digestive system, regulate bowel movements, and are a source of antioxidants, vitamins, and minerals. Whole grains (whole wheat bread, bulgur pilaf) are a source of carbohydrates and provide energy, keeping blood sugar balanced. Thanks to their fiber content, they keep you full longer when consumed with meat. Fermented dairy products like yogurt-ayran-kefir support digestion with their probiotic content. Foods containing vitamin C (lemon salad, tomatoes, green peppers, parsley, oranges, pomegranates, etc.) increase iron absorption.”
Children should consume meat with vegetables
Lecturer Kübra Şahin pointed out that children should consume smaller amounts of meat (approximately 50-100 grams) according to their age and developmental stage, saying, “Boiling, oven-baking, or steaming should be preferred. Frying and very fatty sautéed dishes should be avoided. Since their immune systems are not fully developed, it is very important that the meat is well-cooked. It is necessary for them to consume meat cut into small pieces, along with vegetables, yogurt, and whole grains.”
Meat for the elderly should be prepared to be easily chewable
Şahin also indicated that the elderly should consume more limited amounts of meat (e.g., 70-100 grams), considering cardiovascular health and kidney function, stating, “It should be prepared soft and easily chewable. Heavy methods like sautéing and frying should be avoided, and excessive salt should not be used due to blood pressure problems. Stomach acid decreases in the elderly, so tough and fatty meat with spices can lead to digestive problems.”
Light walks after meals are necessary for digestion
Şahin also drew attention to the negative effects of excessive meat consumption on the digestive system during the holiday, saying:
“Constipation, indigestion, and bloating, stomach pain and cramps, and slowed bowel movements can occur. To reduce these negative effects, it is necessary to increase the consumption of fibrous foods, drink enough water, avoid fatty, fried foods, practice portion control, take light walks after meals, and consume probiotics.”
Physical activity reduces bloating
Lecturer Kübra Şahin also provided information on physical activity and water consumption after meat consumption, concluding, “Physical activity speeds up the digestive system, ensuring better functioning of the stomach and intestines and reducing the risk of constipation. It also supports metabolism, increases blood circulation, and reduces cramps and bloating. Water consumption, on the other hand, helps dissolve and absorb nutrients in the stomach and intestines. It facilitates the movement of fibrous foods in the intestines. It also prevents constipation, detoxifies the body, and soothes the stomach.”