Things to Consider About Nutrition During the Holiday

Things to Consider About Nutrition During the Holiday
Things to Consider About Nutrition During the Holiday

📩 23/06/2023 11:50

Dietician Benan Koç from Yeni Yüzyıl University Gaziosmanpaşa Hospital Nutrition and Diet Department talked about the things to be considered about nutrition during Eid al-Adha, the most meat-consuming time of the year. Dietitian Benan Koç stated that the amount of red meat consumption increased with the worship performed by sacrificing, “However, individuals with chronic diseases should be more careful in their meat consumption. In this case, the most important thing to consider is; to apply portion control, as well as to take care that the food groups on the plate are sufficient and balanced.” said.

Koç, who made suggestions about nutrition during the holiday, said:

“Especially individuals with stomach discomfort should not consume the meat slaughtered immediately, but after resting for at least 24 hours. Cooking methods such as boiling, grilling and baking should be used in cooking meat. Frying should not be preferred. The meat should be cooked in its own fat, no additional fat should be added. If you plan to cook meat on the barbecue, care should be taken to keep the meat 15 cm away from the fire. In order to increase iron absorption, foods such as vegetables and salads rich in vitamin C should be preferred alongside meat. Meat should be consumed at lunch, and vegetables or legumes should be preferred for dinner. If you want to store the cut sacrificial meat, you can cut the meat into small pieces and store it in a freezer bag at -18 °C for 3-4 months. If you want to use the meat you have stored in the freezer, it must be thawed in the refrigerator at 0-4 °C, and the thawed meat should not be refrozen in the freezer. Attention should be paid to the amount of tea and coffee consumed during holiday visits. Sugar should not be added to tea and coffee cups, and the consumption of chocolate, sweets and sugar should be limited. Care should be taken to consume at least 2-2,5 liters of water per day. After the tiredness of the whole day, walking at a light pace at the end of the day will both increase your movement and facilitate the digestion of the food you eat all day.”

Koç said, “No matter how much we try to pay attention to what we eat during the holidays, we can make some escapades and turn to unhealthy diets with the excitement and enthusiasm of getting together with our loved ones. Especially people with chronic diseases or those who are older can be adversely affected by this situation. In order to eliminate the negative effects of these escapades, we should pay special attention to some points in the post-holiday diet. said.

dit. Post-holiday nutrition advice from Benan Koç

“You should not starve yourself, you should take care to make your meals regularly and on time. You should eat salad and vegetables in your meals. You should be careful not to get away with the week after the holiday. You should not apply low-calorie nutrition programs, and you should not punish yourself by starving. You should drink enough water. You have to move a lot. Since you ate too much on the first day of the holiday, do not continue your unlimited eating behavior the next day or do not starve yourself with guilt. Get back to your healthy eating routine and do it with your loved ones instead of being focused on food. sohbetEnjoy them.”

Healthy eating program after the holiday:

”Breakfast: 1 cup of green tea + omelet made with sautéed vegetables + 2 walnuts + seasonal greens + 1 thin slice of pineapple + 1 thin slice of organic rye bread

Snack: 1 cup of filter coffee

Noon: Porridge made with 3 tablespoons of oats (strawberry)

Snack: 1 cup of green tea + 3 whole wheat diet biscuits

Evening: 120 grams of lean tuna + strawberry purslane salad (purslane + 6-7 strawberries + 1 capia pepper + walnuts + 1 teaspoon of olive oil) + 1 glass of soda (with lemon slice added)

Snack: Metabolism juice (1 liter of water + 1 lemon + 1 green apple + 1 stick of cinnamon + 1 pinch of parsley: let's soak all the ingredients in 1 liter of water and consume it during the day.) Note: This nutrition program has been prepared for individuals who do not have any health problems. . Please do not apply for more than 3 days and consult your doctor if you have any health problems.