Nutrition Tips for Eid al-Adha

The time we spend at Eid tables full of delicious dishes can unfortunately lead to irregular eating, and many of us see a small rise on the scales after the holiday. As Eid approaches, many people look for nutrition tips for Eid al-Adha (Kurban Bayrami). You can find them in this article and enjoy the holiday without feeling weighed down.

Eating During Eid al-Adha

Not paying attention to the amount of food eaten at Eid can lead to weight gain and can also cause problems for people with heart and circulatory conditions, diabetes or high blood pressure. So take the Eid al-Adha nutrition tips into account and avoid overeating.

• If you eat meat at breakfast, have it with greens, raw vegetables and wholegrain bread, and do not also eat other protein foods such as eggs and cheese at the same meal.
• Breakfast on the morning of Eid, or heavy dishes at lunch and dinner, can lead you to skip snacks. Try not to skip snacks at Eid either, because snacks can help you eat less at the next meal. By having snacks, you can eat less at your main meals.
• To avoid overeating, do not go hungry for longer than 2-3 hours during the day, and try not to eat too fast.
• Desserts are perhaps the food group that needs the most advice at Eid al-Adha. They are what everyone complains of eating too much of at Eid, yet cannot stay away from. Eating too many desserts that are high in sugar and fat in particular is one of the biggest causes of weight gain. Choose milk-based or fruit desserts instead, and offer your guests nuts such as walnuts and almonds alongside chocolate.
• Tea and coffee are perhaps the most commonly consumed drinks when you meet loved ones at Eid. Pay attention to your caffeine intake, because too much can contribute to fluid retention and other health issues. Daily caffeine intake should be a maximum of 400 mg. One cup of Turkish coffee contains about 60 mg of caffeine and one large cup of tea about 70 mg.
• The most important thing to remember for Eid eating is to drink enough water. Drinks such as coffee, tea and fruit juice can make you neglect water, which can contribute to fluid retention and extra weight at the end of the holiday. Many adults aim for at least 2.5-3 litres of water a day, though your needs may differ.
• Daily walks during the holiday can support your weight management.
• A healthy meal should contain all food groups in suitable amounts. At Eid al-Adha, however, meat tends to take priority over the other groups. Eating a lot of meat can lead to indigestion and constipation. So aim for variety and include foods such as probiotic yoghurt to support digestion.

Tips for Cooking the Sacrificial Meat

When it comes to eating at Eid al-Adha, the way meat is cooked matters as much as the amount eaten.

• Dishes made with meat should be cooked in their own fat. Do not add extra fat such as tail fat or butter.
• It is not advisable to eat the meat straight after it has been butchered. Meat should be rested for at least 24 hours before eating.
• Choose methods such as boiling and grilling for cooking the meat.
• If meat is grilled, adjust the distance between the meat and the fire to avoid charring.
• High heat makes proteins set suddenly and stops the heat reaching the inside of the meat. This burns the outside of the meat and causes a lot of water loss, which increases the loss of nutrients. So cook meat over a low heat.

This article is for general information only; please consult your doctor and dietitian about your own situation.