TEMPO.CO, Jakarta - Eid al-Adha is synonymous with enjoying various qurbani meat dishes. However, behind the deliciousness of these dishes, consuming large amounts of meat without control can lead to health issues, especially for those with high cholesterol, hypertension, or digestive disorders.
To continue enjoying the traditional dishes of Eid al-Adha without worry, here are some tips for consuming qurbani meat properly and in balance:
1. Adjust Portions to Your Needs
Avoid eating excessive amounts of meat in one meal. Try to tailor your portions to your daily nutritional requirements to maintain balance. For those with high cholesterol, beef consumption is still allowed for nutritional balance, but it’s important to reduce fat intake and limit consumption.
“Because for those with high cholesterol, the recommendation is to reduce fat intake, but it does not mean that beef consumption is not allowed at all, it’s just that there needs to be limitations,” said Lailatul Muniroh, a nutrition lecturer from the Faculty of Public Health (FKM) at Airlangga University, as quoted by Unair.ac.id.
2. Avoid Excessive Fat
Before cooking, clean the excess fat from the meat. This step can help reduce intake of saturated fat, which can have negative impacts on health. Muniroh recommends choosing sirloin or tenderloin cuts. According to Laila, these are the parts with the lowest fat content.
3. Use Healthier Cooking Methods
Qurbani meat, whether beef or goat, contains excellent nutrients for the body. The processing of meat for consumption should also be considered. This is to ensure that the nutritional content in the meat is not diminished or lost.
“If you want the meat to retain good nutrition, it is better to cook it by boiling, steaming, or grilling. These methods preserve nutrients better compared to frying, which increases the fat content,” she explained.
4. Include Complex Carbohydrates
Along with protein from the meat, ensure your diet includes healthy carbohydrates such as brown rice, boiled potatoes, or whole wheat bread to provide balanced energy.
5. Limit Salt and Saturated Fat
Use minimal salt and ingredients high in saturated fat during cooking to help maintain healthy blood pressure and heart function.
6. Stay Hydrated
Stay hydrated by drinking enough water throughout the day. Water plays an important role in maintaining organ functions and fluid balance in the body, especially after consuming high-protein foods.
7. Add Fresh Vegetables and Fruits
Combine meat dishes with vegetables like spinach, carrots, cabbage, or broccoli to boost fiber and vitamin intake. Fruits such as papaya or apples also aid digestion and contribute to a balanced diet, as reported by Antara on May 29, 2025.
8. Monitor How Often You Eat Meat
Besides portion sizes, pay attention to the frequency of meat consumption. Avoid eating meat at every meal and include plant-based dishes to diversify your diet and improve nutritional intake.
9. Exercise Regularly
After enjoying various meat dishes during Eid al-Adha, balance it with sufficient physical activity. Light walking, cycling, or simple exercise can help the metabolism process and maintain an ideal body weight.
10. Consider Your Personal Health Condition
If you have high cholesterol, hypertension, or other health concerns, be selective about the types of meat you consume and how they are prepared. Consult medical or nutrition experts when needed to ensure your qurbani meat consumption is safe and appropriate for your health.
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