Holidays are the days when we can go out of the routine of our daily eating habits and both the contents of the meals and the meal order change. In the upcoming Eid-al-Adha, mostly red meat consumption is increasing. Candies, chocolates, sherbet desserts and local pastries, which are indispensable for the holidays, are the foods we frequently encounter during the Eid al-Adha.
During this holiday, which will be experienced during the pandemic that has affected the whole world recently, it is not possible for the diet to change, even if the visits to family and relatives are reduced or for a short time. It is very important for the health of the individual to maintain a balanced diet during the holiday, which lasts for a few days. Especially children, pregnant women, lactating women, individuals with chronic diseases and the elderly should be more careful about their nutrition.
On the morning of the feast, the day should definitely start with breakfast. Care should be taken to ensure that breakfast does not consist of only one type of food, and that there is variety on the plate. Eggs, cheese, sacrificial meat as a protein source; Brown bread as a carbohydrate source and olives or walnuts as a fat source can be preferred. A source of pulp such as tomatoes, cucumbers, peppers and greens should be added to breakfast in accordance with the season. With breakfast made in this way, you will start the day with a healthy meal.
If sacrificial meat is to be consumed in the evening, vegetables should be preferred in the main meal of the day. Pastries, which are served during visits to relatives or prepared for the feast at home, can be consumed as a lunch by paying attention to the portion and adding protein sources such as yogurt/ayran. Drinking sufficient amount of water instead of consuming fruit juice, lemonade or acidic beverages on holiday days that coincide with hot summer days; In order to complete the mineral lost through sweat, 1-2 glasses of plain mineral water should be consumed per day.
In the Eid-al-Adha dinner, mostly sacrificial meat is consumed. In order for the meat to be cooked correctly, if barbecue is to be preferred, there should be at least 30 cm between the coal and the meat, if it is to be cooked in a pot, cooking in its own oil or boiling methods should be preferred instead of frying in oil. While calcium-containing foods reduce the absorption of iron in meat, foods that are sources of vitamin C such as lemon increase it. Therefore, instead of foods such as yoghurt / ayran, which are sources of calcium, instead of meat, salads with lemon and greens should be consumed.
It should not be forgotten that chocolate and candies, which are consumed unconsciously in the form of one or two pieces during the day, increase the daily calorie intake. Sweets with syrup, on the other hand, should be consumed by paying attention to their portion and not exceeding 1-2 pieces per day due to their high flour, fat and sugar content.