Üsküdar University Faculty of Health Sciences Department of Nutrition and Dietetics Instructor Kübra Şahin made important warnings regarding healthy and balanced nutrition during Eid al-Adha.
Daily cooked meat consumption should be around 100-150 grams
Nutrition Specialist Instructor Kübra Şahin, stating that attention should be paid to daily meat consumption to stay healthy and avoid digestive problems during Eid al-Adha, said, “For an adult, daily meat consumption should be around 100-150 grams (cooked weight). Considering cardiovascular health and kidney functions, meat consumption should be in more limited amounts (for example, 70-100 grams).”
Kübra Şahin also touched upon the effects of meat cooking methods on health, stating that correct cooking methods gain importance, especially during periods of high meat consumption, such as Eid al-Adha.
Oven baking preserves nutritional value
Şahin noted that the boiling method is recommended due to its low-calorie content and ease of digestion, adding that a portion of the fat passes into the water, reducing the fat content of the meat. She stated that oven baking largely preserves the nutritional value and offers healthy cooking without the use of additional saturated fat. However, Şahin warned that cooking at excessively high temperatures could lead to nutrient loss and the formation of harmful compounds.
Nutrition Specialist Kübra Şahin also warned against sautéing and frying methods, saying, “Sautéing can make digestion difficult. Due to high saturated fat and cholesterol content, it can increase the risk of cardiovascular diseases. In frying, high oil absorption increases calorie and saturated fat amounts, which can strain the digestive system.”
Immediate consumption of freshly slaughtered meat carries various health risks
Şahin drew attention to the fact that immediate consumption of freshly slaughtered meat during Eid al-Adha carries various health risks. Şahin stated that meat must be rested after slaughter, adding that early consumption can lead to both digestive system problems and food safety risks.
Nutrition Specialist Kübra Şahin stated that freshly slaughtered meat contracts and hardens after the animal is butchered, saying, “Meat consumed immediately is tough, difficult to chew and digest. This can lead to an increase in complaints such as bloating, stomach pain, indigestion, reflux, and gastritis.”
Meat should be rested in the refrigerator for 12-24 hours
Emphasizing the importance of resting meat in the refrigerator for 12-24 hours, Şahin said, “The muscle fibers of rested meat relax, making it softer and more delicious. At the same time, digestion becomes easier. Furthermore, it becomes microbiologically safer.”
Şahin noted that serious health problems could arise if hygiene conditions are not observed, stating, “If proper hygiene is not maintained, fresh meat that has not cooled down can create a suitable environment for bacterial growth. Especially if storage conditions are not appropriate, food poisonings such as diarrhea and nausea can be observed.”
Vegetables provide important support for the digestive system
Nutrition Specialist Şahin stated that during Eid al-Adha, not only meat consumption but also the accompanying foods should be considered. She added that while red meat is rich in protein and fat, it is deficient in fiber, vitamin C, and carbohydrates.
Şahin stated that vegetables provide important support for the digestive system, saying, “Vegetables are a source of fiber. They support the digestive system and regulate bowel movements. They are also rich in antioxidants, vitamins, and minerals.”
Şahin also touched upon the importance of whole grain products, stating, “Whole grains such as whole wheat bread and bulgur pilaf are sources of carbohydrates. They provide energy, keep blood sugar balanced, and create a longer-lasting feeling of fullness when consumed with meat, thanks to their fiber content.”
Yogurt, ayran, and kefir help the digestive system work more comfortably
Nutrition Specialist Şahin noted that fermented dairy products also support digestion, stating, “Probiotic-rich foods such as yogurt, ayran, and kefir contribute to the digestive system working more comfortably.”
Şahin stated that consuming vitamin C-rich foods with meat is beneficial, saying, “Vitamin C sources such as lemon salad, tomatoes, green peppers, parsley, oranges, and pomegranates increase the absorption of iron found in red meat.”
Children should consume approximately 50-100 grams of meat
Şahin emphasized that particular care should be taken with meat consumption for children and the elderly during Eid al-Adha, drawing attention to the importance of portion control and correct cooking methods.
Instructor Şahin stated that children should consume smaller amounts of meat according to their age and developmental status, saying, “Children should consume approximately 50-100 grams of meat. Boiling, baking, or steaming methods should be preferred for preparing meat. Frying and very fatty sautéing should be avoided.”
Şahin emphasized that children's immune systems are not yet fully developed, stating, “Therefore, it is very important that the meat is well-cooked. Meat should be consumed in small pieces, and a balanced meal should be created with vegetables, yogurt, and whole grain foods.”
For the elderly, meat should be prepared to be soft and easy to chew
Şahin stated that for elderly individuals, cardiovascular health and kidney functions should be taken into consideration, saying, “The elderly should keep their meat consumption to a more limited amount, approximately 70-100 grams. Meat should be prepared to be soft and easy to chew.”
Nutrition Specialist Şahin noted that heavy cooking methods such as sautéing and frying should be avoided, stating, “Excessive salt use should be avoided due to blood pressure problems. Stomach acid decreases in the elderly. Therefore, tough, fatty, and heavily spiced meats can lead to digestive problems.”
Constipation, indigestion, bloating, stomach pain, cramps may be observed
Instructor Şahin stated that excessive meat consumption during Bayram could create various negative effects on the digestive system, warning, “Problems such as constipation, indigestion, bloating, stomach pain, cramps, and slowed bowel movements may be observed.”
Şahin stated that to reduce these effects, the consumption of fibrous foods should be increased, saying, “Drinking enough water, avoiding fatty and fried foods, practicing portion control, taking light walks after meals, and consuming probiotic foods will ease the digestive system.”
Şahin also touched upon the importance of physical activity, stating, “Light walks accelerate the digestive system, ensuring better functioning of the stomach and intestines and reducing the risk of constipation. They also support metabolism, increase blood circulation, and alleviate cramps and bloating.”
Nutrition Specialist Kübra Şahin emphasized that water consumption should not be neglected during the Bayram period, concluding her words by saying, “Water consumption helps dissolve and absorb nutrients in the stomach and intestines. It facilitates the movement of fibrous foods in the bowel, prevents constipation, detoxifies the body, and soothes the stomach.”
