How much meat should be eaten on Eid

Eid al-Adha is a unique festival of joy, sacrifice and harmony in our lives. Food is one of the main means of sharing joy with family, relatives and friends during this festival. And the joy of Eid is not complete without various delicious dishes made from sacrificial meat with them.

However, if there are irregularities in dietary habits while enjoying the joy of this festival, it is a cause of great harm to the body. It is the responsibility of all of us to ensure that the joy of Eid does not become a cause of illness.

It is possible to enjoy the festival in a healthy manner by having a moderate and conscious diet, healthy cooking and consuming sufficient amounts of water and vegetables. Those who have long-term physical problems can determine their diet after consulting a doctor or nutritionist if necessary.

Therefore, to celebrate Eid in a healthy manner, both awareness and moderation in food are essential. To stay healthy during Eid al-Adha, eat meat in moderation, exclude fatty parts and avoid cooking with excess oil and spices. Eat plenty of salads, vegetables and lemons to avoid indigestion. People suffering from chronic diseases, especially diabetes, heart disease and kidney patients, must follow the doctor's advice and refrain from eating more than the specified amount of meat.

In this regard, Israt Jahan Ifat, Senior Nutritionist at Bangladesh Psychiatric Care Clinic and Nutritionist at Biogene Cosmeceuticals, said that on Eid-ul-Adha, almost every household prepares rich dishes like biryani, kachchi, tehari, rejala, korma, kalavuna or kebab using beef or mutton.

But it should be remembered that the physical condition of every family member is not the same. The same type of food may not be equally suitable for children, the elderly, diabetics, heart patients or high blood pressure patients. Therefore, having a healthy plan is very important in preparing the Eid food menu.

She said that beef and mutton are important sources of nutrition for the body. Because it contains high-quality protein, zinc, selenium, phosphorus, heme iron and vitamin B-complex, especially vitamins B12, B6 and B3. These elements play a role in building muscle, helping with blood formation and increasing immunity.

However, at the same time, red meat also contains saturated fat and cholesterol, which, if consumed in excess, can increase the risk of heart disease, obesity and increased blood fat. Therefore, whether red meat is harmful or beneficial depends on the amount eaten, the type of cooking and the physical condition of the person.

The nutritionist said that a healthy adult, whose weight is between 60 and 70 kg, can eat 250 to 300 grams of meat a day. However, it is better to divide this amount into three meals instead of eating it all at once. If eggs, chicken or other protein-based foods are eaten on the same day, the amount of meat should be limited to 200 grams.

He said that those who have diabetes, high blood pressure, heart disease, kidney or liver problems need to be more careful. People suffering from these diseases should not eat more than 60 to 90 grams of red meat a day. At the same time, any other heavy protein-based food should be avoided on that day.

Nutritionist Israt Jahan Ifat said, and the habit of having vegetables and salad with food is also very important. Eating salad or vegetables before starting a meal also reduces the tendency to eat excess rice or polao. Eating at least 100 grams of vegetables or salad with every 50 grams of meat reduces the fiber deficiency in the body and improves digestion.

Healthy cooking methods are also very important, said the nutritionist. He said, marinating meat for a while with lemon juice, yogurt, ginger, garlic or vinegar before cooking makes it relatively easy to digest. It is better to cook with less oil and more vegetables. The use of excess fried foods, ghee or butter should be reduced.

Also, baking, grilling, steaming or stewing are healthier than fried foods. Beef steak, grilled tikka, baked meat with vegetables, soup or haleem can be relatively good alternatives, said the nutritionist. Finally, nutritionist Israt Jahan Ifat said, eating borhani, sour curd ghee, cumin water, ginger water or coconut water is very beneficial to maintain digestion after a heavy meal. On the other hand, soft drinks, artificial colors and flavored drinks are harmful to the body, so avoid these.