From the University Agenda

The expert explained: It is possible to spend the Sacrifice Holiday healthy in 11 ways!

Sacrifice Holiday is a special time when traditional dishes and particularly red meat consumption are intense. In order to stay healthy during this period, it may be necessary to make minor interventions in eating habits. Nutrition and Dietetics Specialist Asst. Prof. Dr. Merve Bayram said, "By paying attention to a balanced diet, you can spend the Sacrifice Holiday in a way that is both delicious and healthy."

Istanbul Gelisim University (IGU) Faculty of Health Sciences, Head of Nutrition and Dietetics Department Asst. Prof. Dr. Merve Bayram listed what needs to be done to spend the holiday in a healthy way by eating a balanced diet in 11 items:

1. Be cautious in meat consumption: Red meat consumption increases during Sacrifice Holiday. However, excessive meat consumption can cause digestive problems and elevated cholesterol levels. Try to limit your daily meat consumption to 150-200 grams.

2. Begin the day with a healthy breakfast: Start the day with a nutritious breakfast to keep energy levels high and then avoid overeating, where whole grains, fruits, and protein-rich foods can be preferred.

3. Portion control is essential: Since a wide variety of dishes is available, overeating becomes possible. Using smaller plates, small portions should be taken and the body's hunger signals rested.

4. Balance your plate: Consuming a balanced plate of lean proteins, vegetables, whole grains, and healthy fats provides a good nutritional balance and helps to feel satisfied.

5. Stay hydrated: Especially during this holiday, which coincides with these days when air temperatures increase, plenty of water should be drunk throughout the day in order not to be dehydrated with the increase in meat and dessert consumption. Care should be taken to drink at least 2-2.5 liters of water per day. Sugary drinks should be limited whereas herbal teas, water and fresh fruit juices should be preferred.

6. Slow and careful consumption: Eat your food slowly and chew well. Eating fast can lead to digestive problems and cause you to overeat. Eating slowly can help to notice the feeling of satiety and prevent overeating.

7. Do not neglect to eat egetables and fruits: Increase your intake of vitamins, minerals and fiber by consuming plenty of vegetables and fruits along with meat. Salads and fruits made from vegetables help relax your digestive system.

8. Be cautious to sweet consumption: Care should be taken to choose healthy alternatives made with less sugar, such as light milk desserts or fruit-based desserts, by enjoying the desserts consumed during the Sacrifice Holiday.

9. Choose healthy snacks: Be careful to consume healthy snacks other than main meals. Nuts, yoghurt, fresh vegetables, and fruits are good options.

10.Healthy cooking methods: Wash the meat thoroughly before cooking. Pay attention to the hygiene of the cutting tools and surfaces used. Thoroughly clean all materials that come into contact with raw meat. Prepare the sacrificial meat by healthy methods such as grilling, boiling, baking or steaming. These methods prevent the excessive use of fat while maintaining the nutritional value of the meat. It is important that the internal temperature of the meat reaches at least 75°C for the destruction of harmful microorganisms. Make sure the meat is well cooked using a food thermometer. Preparing the sacrificial meat before cooking with the marination process increases its flavor and keeps it soft. You can use acidic ingredients (lemon juice or vinegar) and olive oil for marination. Avoid using excess fat during cooking and cook the meat in its own oil if possible. When grilling, be careful not to expose the meat directly to fire. After cooking, resting the meat for a few minutes allows the water in it to disperse and be more delicious.

11. Stay active: Attempts should be made to increase physical activity during the holiday. For instance, a walk with family or a fun game can help balance the extra calories consumed during meals.