KARACHI: As Pakistanis will be consuming large amounts of meat during Eid Al-Adha, nutritionists are offering some advice on how to keep one’s health in check during the festival marked by family gatherings and hearty feasts.
Consume meat in small portions
“The first thing that is consumed is organ meat, such as kaleji (mutton liver), heart, etc. and the best way to have it is in small portions,” Dr. Fayza Khan, a clinical dietitian, told Arab News.
Dr. Khan suggested that three to five pieces of inch-long chunks of kaleji should make up a single portion and one should not consume more than that at a time.
“Controlling the portion size also helps those who have health conditions such as high blood pressure, heart problems, diabetes and borderline diabetes,” she said.
Mix it with vegetables, fruits and yogurt
Dr. Khan recommends consuming meaty dishes with vegetables, fruits and yoghurt to balance their harmful effects.
Raita, which is a popular South Asian side dish of yoghurt and cucumber can come particularly handy.
“Raita, salad, fresh vegetables, or a combination of these should be added to your menu,” the doctor said, adding that one can also opt for yoghurt-based salads, beans, fresh fruits and other items as long as their dressing does not contain much fat.
“Opt for lemon, olive oil, black pepper and different seasonings instead to enjoy the meals and stay healthy at the same time,” she said.
Cook your meat to perfection
Nutritionist Dr. Syeda Samrina advised that before one decides to eat meat they should check whether it has been well cooked.
“Make sure whatever meat you consume is well cooked and tender,” she said.
“Whether it is barbeque or grilled meat, avoid the consumption of undercooked meat and make sure you don’t consume burnt meat.”
Fat doesn’t do anyone good
Pakistanis love to include fat in their diet, but its excess should always be removed from meat.
“Opt for lean meat and if you are using its parts with extra fat, avoid adding oil to it,” Dr. Samrina said. “One way to go about it is to boil the meat and keep it in the fridge along with water. The layer of fat will come on top and you can then remove it before using it. Or, if you want to consume the fat, just have one meat dish in one meal.”
Green tea comes to rescue but sports will help more
Another way to balance out the harmful effects of consuming meat is to have green tea with your meal.
“Make sure to consume green tea with your meals as it helps in better digestion,” Dr. Samrina said, but added that the ultimate way to keep the cholesterol in check was physical activity — at least in the form of regular 30-40-minute walks.
“Walk keeps your cholesterol in control, helps in digestion and prevents acidity,” she said. “It saves you from going to a doctor after meat consumption.”
