In just a few days, Eid al-Adha arrives, bringing with it cherished religious traditions and beautiful social customs. Muslims around the world prepare for the ritual of distributing and cooking sacrificial meat, often showcasing their culinary creativity. But what about pregnant women—what is their share of the feast, and how should they handle the meat?
It’s well-known that red meat offers many health benefits for pregnancy, including essential nutrients like protein, zinc, and iron, which support the mother's health and the baby’s development. However, it must be consumed in moderation, as certain parts of the animal may pose risks to both mother and fetus. Therefore, precautions are necessary during meat preparation, cooking, and in selecting which parts to eat.
“Nadormagazine” spoke with Dr. Salwa Al-Turjuman, a specialist in therapeutic nutrition and health, to explore the benefits and harms of red meat during pregnancy, the safest cooking methods, and practical meal suggestions for Eid.
✅ Meat Is Allowed — But in Moderation
✅ Rules for Safe Meat Consumption
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Always cook meat thoroughly to an internal temperature of 75°C (167°F) to kill harmful bacteria.
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Avoid undercooked or raw meats, especially lightly grilled ones.
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Eat meat in moderate portions to avoid excess calories and fat.
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Add salads rich in leafy greens like spinach, arugula, and parsley to your meal.
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Choose fresh fruits and avoid processed juices.
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Be cautious with large quantities of meat, especially if you have digestive issues, vomiting, or ulcers.
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Adjust portion sizes based on your pregnancy trimester.
✅ Best Ways to Cook Meat for Pregnant Women
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Cook on low heat for short periods to preserve nutrients and make protein easier to digest.
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Use lemon juice or vinegar to tenderize the meat an hour before cooking—natural and healthy softeners.
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Avoid fat drippings falling into flames (as with charcoal grilling), as they may produce carcinogens.
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Remove excess fat from meat before cooking to minimize harmful fumes.
⚠️ Warnings for Pregnant Women
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Focus on eating lean muscle cuts and avoid internal organs such as liver, intestines, and lungs.
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Although liver is rich in iron, it also stores toxins and drug residues, which may harm the baby.
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Organs can be high in parasites, requiring extensive cleaning and posing a health risk.
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Did you know? Just 80g of lamb contains around 215 calories, 20g of protein, 20g of fat, and minerals like iron, phosphorus, calcium, and potassium.
✅ What to Know Before Eating Sacrificial Meat
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Excessive meat consumption strains the liver and kidneys, especially if there’s a pre-existing condition.
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Avoid meat from animals that are too young or too old.
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Don’t eat sacrificial meat within 24 hours of slaughter.
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Avoid red meat during the first trimester, as appetite changes may make it harder to digest.
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In the last trimester, opt for grilled or baked meat with minimal seasoning to ease digestion.
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During the second trimester, moderate meat intake is safest. Try cooking meat in casseroles with vegetables.
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Avoid organ meats to reduce the risk of birth defects and parasite exposure.
🍽️ Sample Healthy Meals for Eid al-Adha
Lunch Example:
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150g of well-cooked grilled meat
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Fresh vegetable salad (tomatoes, cucumbers, carrots, lettuce)
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Small portion of brown rice or whole wheat grain
Dinner Example:
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Vegetable soup with grilled chicken pieces
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Slice of whole grain bread
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One fruit (apple or orange)
📝 Final Tips for Pregnant Women During Eid
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Avoid lamb in the first and last trimester due to digestive discomfort and nausea.
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Stick to small portions mixed with greens to ease digestion and avoid acid reflux.
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Add vegetables to meat meals to reduce side effects.
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Don’t eat meat for more than 3 consecutive days.
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Cook by grilling or boiling, not frying or heavy stewing.
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Prefer eating meat at lunch, and have vegetables at dinner.
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Don’t skip walking—10,000 steps a day can greatly support your digestion and overall health.
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