During the pandemic period, malnutrition and low physical activity negatively affected body weight. Stating that the resulting weight gain both weakens the immune system and invites COVID-19 and chronic diseases, Anadolu Health Center Nutrition and Diet Specialist Tuba Örnek said, “In these days when we enter the holiday and holiday period, it is best to progress healthily in nutrition and physical activity. The mask we wear less is as important as hygiene and distance. Eid al-Adha is a four-day period in which red meat and sweet consumption increases. Of course, we can control meat consumption while following our traditions. Do not consume meat for breakfast, let it rest. Especially cardiovascular patients and kidney patients should be very careful.
Red meat is an essential nutrient for the body, rich in protein and containing important nutrients such as iron, zinc, selenium, B1, B6, B12, and vitamin D. At the same time, Anadolu Health Center Nutrition and Diet Specialist Tuba Örnek said that if you do not have a special condition due to cholesterol and saturated fat content, the safe amount is not to exceed 150-200 grams per day. If you fill half of your serving plate with salad or vegetables and the other half with meat and grains such as rice, you will create a balanced and measured meal. Do this pattern as one meal a day,” he suggested.
Don't eat meat for breakfast
Underlining that meat should not be consumed for breakfast and that meat should be allowed to rest a little, Nutrition and Diet Specialist Tuba Örnek said, “Your breakfast can consist of vegetables, eggs, cheese, olives, whole grain bread as usual. In between, milky and/or fruity desserts can be consumed.
Do not add tail fat while cooking the meat.
Underlining that cooking and eating meat immediately after slaughter can cause indigestion, bloating, diarrhea or constipation, Nutrition and Diet Specialist Tuba Örnek said, “In order to ripen the meat, make it soft, delicious and easily digestible, it is stored in a cool environment (7-15°C) out of the sun. You need to rest for 3 hours. Afterwards, we get the desired result by keeping it in the refrigerator at 4°C for 4 hours. During cooking, we should not cook by adding extra oil such as tail fat.”
Saying that meat can be cooked by boiling, grilling, in the oven or by roasting in its own oil, Tuba Örnek said, “If you want to cook on the barbecue, it is necessary to keep it at a distance of 15 cm so that it does not burn. You can place the rest of the meat in the freezer to store it for a maximum of 6 months. Don't forget to freeze the minced or cut meat in single-cooking portions with the help of refrigerator bags so that you can defrost as much as you can eat.
Nutrition and Diet Specialist Tuba Örnek shared healthy recipes for Eid al-Adha:
Roasting recipe: You can marinate the meat in yoghurt water for 5-6 hours to get rid of the first day's hardness and make it softer and more delicious. Do not add salt and spices to the meat you chop and put in the pot at first. After cooking on high heat for the first few minutes, let it cook slowly over low heat. You can add a small amount of salt and thyme after closing the bottom.
Dessert recipe: Process pre-chopped and frozen ripe bananas. When it reaches the consistency of cream, your ice cream is ready. You can add cocoa and peanut butter if you wish. After you put them in the cups, you can decorate them with pieces of fruit and walnuts.