What are basic nutrition tips?

When expecting, it is essential for you to take good care of yourself and your baby. This means you need to ensure proper nutrition during and before your pregnancy. You will require some additional nutrients during this period, while others still are better left out of your diet. What is and is not beneficial? Read more here or consult our nutritionist Amélie van der Aa.

Nutritional advice before, during and after your pregnancy

Preconception nutrition

Once you have made the decision to start (or extend) your family, it is a good idea to ensure a proper diet. Nourishing foods and the right nutrients help to improve the quality of eggs and sperm cells. Quality plays a significant role in conception and implanting. Your primary nutrition goal will be a healthy and balanced diet. Fresh vegetables, fruit and white meat or fish. Avoid processed foods, artificial flavours, alcohol, tobacco, and excessive caffeine (maximum 2 cups of coffee per day).

Nutrition to alleviate pregnancy ailments

Are you suffering from physical pregnancy ailments such as constipation, nausea, anaemia or are you underweight or overweight? The right nutrients and supplements can help you to reduce these ailments. Our nutritionist can provide you with personal advice.

Healthy diet during pregnancy

Which foods do your need to remove from your diet? There is a good deal of nutritional information available for expectant mothers, but not all of it is accurate. Eating for two isn’t necessary but a healthy and balanced diet is important. Ensure that you are getting sufficient additional vitamins and minerals. We have provided a brief overview of what you may and may not do below:

Amélie van der Aa, nutritionist


  • Start the day with a nutritious breakfast
  • Don’t skip any meals and remember your snacks!
  • Eat varied, fresh, and unprocessed foods
  • Eat sufficient fruit
  • Wash fresh vegetables and fruit thoroughly
  • Eat sufficient products with calcium
  • Eat maximum 6 grams of salt per day
  • Choose full-fat products (such as full milk, oil with OMEGA-3)
  • Be active! Ideally 30 to 60 minutes of activity per day, such as walking, cycling, or swimming.


  • Do not drink alcohol
  • No smoking
  • Limit your caffeine intake to 2 cups of coffee or other caffeinated beverages per day
  • Do not eat raw dairy, raw fresh or vacuum-sealed fish or raw eggs
  • Limit your intake of liver products (such as liver sausage and pate)
  • Do not eat raw meat (such as carpaccio, roast beef or raw ossenworst beef sausage)
  • Do not begin a weight-loss diet