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Happy Tummy Expert

4 months ago

Dear Shirshendu, Thank you for the question.

Kudos to you for donating blood and making a difference. After donating blood, it's important to take care of your body to replenish your energy and nutrients.

Here are a few guidelines for Post Donation Care:

• Drink good amounts of  water & other healthier beverages to replenish blood volume loss.
• Avoid drinking alcohol for the next 24 hours to avoid dizziness.
• Sit down or lie down if you feel lightheaded or dizzy.
• Keep the strip bandage on for the next several hours after donating to avoid a skin rash. Clean the area around the bandage with soap & water.
• Eat foods rich in iron combined with a source of vitamin C after your donation. For eg: Green leafy veggies, lemon, tomato, orange, kiwi, broccoli, etc
• Avoid performing vigorous exercise or heavy lifting for at least 24 hours after donating to avoid bruising of venipuncture site.
• Consume a balanced diet throughout the day provides all the nutrients in required amounts and proper proportions.

Here are few guidelines for healthy balanced diet that can be considered:

• Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
• Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.
• Some of the good sources of protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.  
• Begin your day with a well-balanced breakfast as it is an important meal of the day.
• Avoid skipping meals. Also, try to avoid fasting and feasting too often.
• Consume small frequent meals, with healthy snacking options.
• Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
• Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
• Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Have your last meal at least 2-3 hours before sleep time.
• Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
• After 24 hours of donating blood, you may engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
• Try and follow a good sleep regimen in terms of both quantity and Quality.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead

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