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Breast milk is best for your baby
The World Health Organisation recommends exclusive breastfeeding for the first six months of life. Unnecessary introduction of bottle feeding or other food and drinks will have a negative impact on breastfeeding. After six months of age, infants should receive age appropriate foods while breastfeeding continues for up to two years of age or beyond. Consult your doctor before deciding to use infant formula or if you have difficulty breastfeeding.
Essential nutrients that boost your health and energy during pregnancy

How food can boost your pregnancy mood

Essential nutrients that boost your health and energy during pregnancy

With all that physical, emotional and hormonal changes going on when you’re expecting, it’s no wonder you might be feeling fatigued constantly. 

Avoid fatigue by sleeping enough, staying fit and relieving stress. Last but not least, watch what you eat. The old saying “you are what you eat” is even more true when you are a mum-to-be as you are nourishing both you and your little one through the food you consume. 

This is why it is so important to eat a good variety of different foods. From good quality proteins, complex carbohydrates, to fibre and monounsaturated fats (good fats), it’s important to have a representation of these different food groups in your diet. Let’s have a look!




B vitamins (thiamine, niacin and B6) helps to produce energy you need.

Found in:

Milk, whole-grain cereals, nuts, eggs, yogurt, fruits, meats & leafy vegetables.



An essential fatty acid which is a component of the brain and eyes.

Found in:

Omega fish oil, milk, eggs.



Important for energy metabolism and tissue formation, while reducing tiredness and fatigue.

Found in:

Dark, leafy greens, bananas, legumes, fish, avocadoes & dark chocolate.



Important for production of thyroid hormones which support brain development.

Found in:

Sea vegetables, yoghurt, cranberries, cheese, strawberries, potatoes and iodine supplements.



Important for bone development and calcium absorption and utilization.

Found in:

Sunshine, mackerel, sockeye salmon, sardines, mackerel, shitake and button mushrooms.

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