In this age of social rather than professional influencing it can be difficult to make a distinction between trustworthy and unreliable information. My goal is to provide my clients and readers with information that is based on scientific research and make it easy to digest. On this page you will find articles written by me on different aspects of (plant-based) nutrition. I hope you will find them useful and will be able to use the information in your daily life.

Practical advice for vegan athletes. Part 2 26 Feb 2024 Article

Practical advice for vegan athletes. Part 2

Vegan diet and sport prestations. In this part of the article I focus on the micronutrients that are often deficient in vegan diets and can therefore compromize physical performance.

Practical advice for vegan athletes. Part 1 22 Feb 2024 Article

Practical advice for vegan athletes. Part 1

Sport and vegan diets. In this article, which I divided into two parts, I will cover the most important nutrients in the context of physical performance. Part one of the article covers calories, carbohydrates, protein, and supplements creatine and beta-alanine.

What causes dry skin? Is there a connection between dry skin and eating habits? 31 Jan 2024 Article

What causes dry skin? Is there a connection between dry skin and eating habits?

What causes dry skin? In this article I focus on the important (very regular, not supernatural!) foods that can help combat dry skin.

Emotional eating 17 Jan 2024 Article

Emotional eating

Attempts to suppress (negative) emotions lead to emotional eating. In an emotional binge you eat without actually being hungry. In this article we will look at the phenomenon of emotional eating: what it is, why some people are more susceptible to it, and what you can do yourself to tackle emotional binges.

Recovering from too much fun: how do you manage a hangover? 20 Dec 2023 Article

Recovering from too much fun: how do you manage a hangover?

How to manage a hangover? It goes without saying that it is important to keep your alcohol consumption under control. But there are not that many people who can do that very well. So, what do you do if you had one too many last night? Dietitian explains.

About New Year Resolutions 18 Dec 2023 Article

About New Year Resolutions

New Year's resolutions are related to health in one way or another. We want to exercise more, drink less or not at all, stop smoking, and have less stress. And we see January 1st as the best day to give our lives this healthy twist... Unfortunately, there is only a very small part of the population who can actually translate their good intentions into concrete actions. How come?

Do you need more protein when you exercise? 11 Dec 2023 Article

Do you need more protein when you exercise?

Do you need more protein when you exercise? And how much exactly? And if you are a vegan? And what about protein shakes? And anabolic window? In this article I will answer all these questions.

Vegan pregnancy. Part two 29 Jun 2023 Article

Vegan pregnancy. Part two

Vegan diet and pregnancy. In this part of the article we are looking at the micronutrients which are essential for a healthy pregnancy and to which (vegan) mothers should pay extra attention.

Vegan pregnancy. Part One 28 Jun 2023 Article

Vegan pregnancy. Part One

Vegan diets are considered safe during pregnancy. But! they require a strong awareness for a balanced intake of key nutrients. This article summarizes the most important aspects of nutrition during pregnancy, with focus on vegan diets.

What is a Microbiome? 22 Jun 2023 Article

What is a Microbiome?

Microbiome remains a hot topic for already a number of years. Many have heard the word, but most only vaguely know what a microbiome is. Is it the same as microbiota? Can you influence your microbiome by eating probiotics? Or by changing your diet? I've collected the answers in this article.

Seven health benefits of watermelon + how to select a sweet watermelon 12 Jun 2023 Article

Seven health benefits of watermelon + how to select a sweet watermelon

I am really fond of watermelons. I can eat A LOT in one sitting. Fortunately, watermelons are very healthy, and I don't have to worry about the consequences of my watermelon consumption. In this article I want to recruit you into my camp of watermelon lovers.

What to eat during (warm) summer days? 05 Jun 2023 Article

What to eat during (warm) summer days?

What to eat during summer? With summer being just around the corner I've decided to sum up easy healthy options of light refreshing meals. In this article you will find options for every moment of the day: breakfast, lunch, dinner and snacks. And yes, we will talk about ice-cream too!

Vitamin D in vegan diets 24 May 2023 Article

Vitamin D in vegan diets

Are vegans more at risk of a vitamin D deficiency than non-vegans? What are the consequences of too little and much vitamin D? How to chose the best vitamin D supplement? All your questions about vitamin D are answered in this article.

What is an Anti-Inflammatory Diet? 17 May 2023 Article

What is an Anti-Inflammatory Diet?

What is an Anti-Inflammatory Diet? If you google it, you'll find a number of diets (aka protocols or meal plans) promoted as the cure-all for inflammatory conditions. In this article I explain what anti-inflammatory diets entail.

Mindful eating: how do you do it? 12 Apr 2023 Article

Mindful eating: how do you do it?

A diet without behavioral change is pointless. You have to change your relationship with food if you want to achieve certain results. But we humans are very attached to our habits. Mindfulness can help improve your eating behavior in an unobtrusive way.

How social media promote eating disorders 05 Apr 2023 Article

How social media promote eating disorders

As a dietitian, I am concerned about the impact of social media on the mental health of people, especially the vulnerable groups. This article is about the link between social media and orthorexia and other eating disorders.

Is soy healthy or not? 31 Mar 2023 Article

Is soy healthy or not?

Is soy healthy or not? For the scientists it is clearly a YES. But consumers often think differently. Let's see where the confusion comes from and try to set the facts straight.

Seven health benefits of eating (more) plant-based foods 21 Mar 2023 Article

Seven health benefits of eating (more) plant-based foods

Naturally, I'm a big supporter of a vegan diet, but I also know that it's a step too far for most people. My belief is therefore not that we should all stop eating animal foods. But I am convinced that everyone can try eating less animal-derived foods.

How to limit kids sugar intake? 06 Mar 2023 Article

How to limit kids sugar intake?

Sugar is in many foods, including foods that we don't even consider sweet, such as ketchup and bread. How do you make sure you and your children stay close to the healthy norm? In this article I have some practical tips for you that I hope will come in handy.

How much sugar can children eat? 28 Feb 2023 Article

How much sugar can children eat?

How much sugar can children eat? There is no recommendation in the Netherlands for the amount of sugar per day. Neither for adults nor for children. That does not make it easy to understand how much is too much. Let's figure this out together.

What foods are best for collagen production? 10 Feb 2023 Article

What foods are best for collagen production?

As we age, our body gradually produces less collagen. Reducing collagen leads to wrinkles on your skin and delayed wound healing. In this article we look at which nutrients are needed for optimal collagen production.

What is food intolerance, and can you test it? 02 Feb 2023 Article

What is food intolerance, and can you test it?

Can you test food intolerance? As a dietitian, I often see people in my practice who have had a food intolerance test done. All of them without exception get a resume that shows they are intolerant to many foods. But can you trust such a test?

Why lentils are mega healthy 24 Jan 2023 Article

Why lentils are mega healthy

Eating lentils regularly is great for your own health, and for the planet health. In this article I talk about nutritional and other benefits of lentils and ways to prepare them.

Calcium, vegetarian diets and bone health 17 Jan 2023 Article

Calcium, vegetarian diets and bone health

It was long thought that cow's milk was the best source of calcium. But there doesn't seem to be a link between drinking more milk and having a lower risk of osteoporosis. In addition, regular cow's milk consumption is bad for all kinds of other reasons. That is why in this article I have selected 15 other foods for you that contain a lot of calcium.

Irritable bowel syndrome and diet 08 Dec 2022 Article

Irritable bowel syndrome and diet

The link between Irritable bowel syndrome and diet is not always obvious. Food dairy can be a good starting strategy to find out whether your gut reacts to certain foods. Find the list of common triggers in this article.

Biotin: the beauty vitamin? 02 Dec 2022 Article

Biotin: the beauty vitamin?

Did you know that peanut butter is a great source of biotin? Many people claim that biotin supplements make their hair, skin and nails healthier. That's why biotin is often called the beauty vitamin. In this article we are going to examine the link between biotin and beauty claims.

The true superfoods (Part 2) 22 Nov 2022 Article

The true superfoods (Part 2)

In my view, the true superfoods are those that contain one or more micronutrients in quantities that make a significant difference to your health. Today we will look at the foods that are the best sources of the eight major minerals that we need to consume daily.

All about copper + best food sources of copper 17 Nov 2022 Article

All about copper + best food sources of copper

This article covers all you need to know about copper: its functions in human body, RDA, symptoms of too little or too much copper, the best food sources. Plus, we will talk about copper pans and pillows.

Top Ten foods high in tryptophan 08 Nov 2022 Article

Top Ten foods high in tryptophan

Contrary to popular belief, turkey and other animals are not the best sources of tryptophan. Chocolate doesn't contain much tryptophan either, although that's often said too. This article offers top-ten foods high in tryptophan which all happen to be vegetarian.

Acne and diet. Part II 28 Oct 2022 Article

Acne and diet. Part II

There seems to be a strong connection between acne and antioxidants that we naturally receive through our diet. In this article I summarize what is well-known in regard to antioxidant vitamins and mineral and acne.

Acne and diet. Part I 18 Oct 2022 Article

Acne and diet. Part I

People who suffer from acne have heard a lot of well-meant advice which is not always based on science. In this article we will look at what is known and proven regarding diet and acne.

Zinc and skin 11 Oct 2022 Article

Zinc and skin

Even mild zinc deficiencies can cause your skin to suffer. In this article I focus on zinc functions in relation to skin health.

Eating healthy on a budget. Part II 03 Oct 2022 Article

Eating healthy on a budget. Part II

In this article you will find practical tips on how to save energy and money in the kitchen and how to optimize you behaviour in order to waste as little food and resources as possible.

Eating healthy on a budget. Part I 27 Sep 2022 Article

Eating healthy on a budget. Part I

Eating healthy on a budget is becoming more challenging due to the rising food prices. In this article I share ten practical tips with you that can help you to safe some money on groceries while still eating healthy.

Is pasta healthy? 20 Sep 2022 Article

Is pasta healthy?

I am sure all pasta lovers will like this! In this article I am talking about why pasta fits in a healthy diet, what is the best way to consume it without gaining weight and about benefits (other than vitamins and minerals) of eating pasta.

How not to gain weight during the holidays: ten practical tips 27 Jul 2022 Article

How not to gain weight during the holidays: ten practical tips

How not to gain weight on holidays? If you prefer to maintain your current weight while on vacation, take a look at the following practical tips that I've collected for you.

Vitamin E can delay aging 21 Jul 2022 Article

Vitamin E can delay aging

Vitamin E can to some extend delay aging. In this article I summarize what is known about anti-aging properties of vitamin E and provide the best food sources of this vitamin.

Top 10 gluten-free flours 11 Jul 2022 Article

Top 10 gluten-free flours

This article covers top 10 gluten-free flours often used in gluten-free industry (and at home). It is useful to know which flours have which properties before experimenting with gluten-free cooking. Hope you will find this overview useful!

Everything you need to know about lysine + the best vegetarian sources of lysine 08 Jul 2022 Article

Everything you need to know about lysine + the best vegetarian sources of lysine

What are the functions of lysine? Does it cure cold sores? How much lysine do we need on a daily basis? What are the best vegetarian sources of lysine? You will find the answers in this article.

Vitamin C and skin health 22 Jun 2022 Article

Vitamin C and skin health

What does vitamin C do for skin? Does taking supplements make sense? How much vitamin C do we need and what are the best food sources? And what about applying vitamin C topically? All these questions are answered in this article.

Making your own gluten-free flour: what is important to know? 17 Jun 2022 Article

Making your own gluten-free flour: what is important to know?

This article explains what you should be aware of when making your own gluten-free flour blend. A recipe of an all-purpose gluten-free flour mix is provided.

Notes on the Sardinian diet 26 May 2022 Article

Notes on the Sardinian diet

I've been to Sardinia three times. During one of my stays I visited the famous village of Villagrande. In this village there are so may persons who live longer than 100 years old, that it has became a topic of exploration for scientists. In this article I share with you my personal notes on the Sardinian diet.

Vitamin K: functions, intake recommendations, best food sources 19 May 2022 Article

Vitamin K: functions, intake recommendations, best food sources

This short article is about vitamin K functions and food sources.

Heavy metals in food: can they be avoided? 12 May 2022 Article

Heavy metals in food: can they be avoided?

Heavy metals are released into the environment. Animal products but also grains and some vegetables contain heavy metals. Eating a variety of foods rather than sticking to the same foods every day is the best protection against heavy metals.

Concentration and food, is there a link? 04 May 2022 Article

Concentration and food, is there a link?

Is there a link between what we eat and how focused we feel? The short answer: definitely. In this article I give you nutrition tips that might improve your concentration.

The True Superfoods (Part I) 22 Apr 2022 Article

The True Superfoods (Part I)

For me the true superfoods are those that contain one or more micronutrients (like vitamins and minerals) in quantities that make a significant difference to your diet. Basically, this article is a list of the best vegan sources of vitamins. Hope it will be useful for you!

How to live longer: five practical tips from Ikaria 20 Apr 2022 Article

How to live longer: five practical tips from Ikaria

How to live longer? The dwellers of the small Greek island of Ikaria seem to know the answer. In this article I suggest five practical tips based on the traditional lifestyle of centenarians of Ikaria (not only diet).

Do antioxidant supplements make sense? 13 Apr 2022 Article

Do antioxidant supplements make sense?

Do antioxidant supplements make sense? After reading this article you will no longer be fooled by labels and articles where the word “antioxidant” is used without further explanation.

Is oatmeal healthy? 07 Apr 2022 Article

Is oatmeal healthy?

Oatmeal contains the unique soluble fiber Beta-glucans. In addition, it has beneficial substance avenanthramide which show anti-inflammatory and antioxidant properties. 100 g of oatmeal contain 50% RDA of vitamin B1, phosphorus and magnesium.

Foods for healthy eyes 30 Mar 2022 Article

Foods for healthy eyes

To some degree, our diet defines the health of our eyes (heredity and lifestyle are major factors too, naturally). What are the most important nutrients for healthy eyes?

Ten egg substitutes (in baking) 28 Mar 2022 Article

Ten egg substitutes (in baking)

Before you replace eggs with alternative foods, it's good to ask yourself which property of the egg you want to mimic: binding, rising, moisturizing..? Then you can make the best choice out of no fewer than ten substitutes described in this article.

Why you should eat nuts every day 23 Mar 2022 Article

Why you should eat nuts every day

In this article I explain why you should eat nuts every day. I talk about proven health benefits of eating nuts and about how much nuts you should actually eat.

Barley: the greatest natural source of Beta-glucans 15 Mar 2022 Article

Barley: the greatest natural source of Beta-glucans

Barley is the best natural source o β-glucans. Beta-glucans have been scientifically proven to help maintain normal blood sugar levels and lower blood cholesterol.

Do we need to detox? 09 Mar 2022 Article

Do we need to detox?

Do we need to detox? Does liver cleansing make sense? Let's talk about how our body detoxifies itself and whether we can optimize this process with specific diets, products or procedures.

Vitamin B6: functions, food sources, intake recommenations 01 Mar 2022 Article

Vitamin B6: functions, food sources, intake recommenations

Did you know that one banana provides 25% RDA of vitamin B6? The same goes for avocado. These and other facts are discussed in this article.

How parents' nutrition defines children's health 22 Feb 2022 Article

How parents' nutrition defines children's health

Eating habits of parents and children are linked. It all starts before the conception. And it is not only about the mothers-to-be. The nutrition of fathers-to-be plays an important role too.

Is dark chocolate healthy? 31 Jan 2022 Article

Is dark chocolate healthy?

Is dark chocolate healthy? Dark chocolate IS healthy (consumed in moderation). In this short article I explain why.

What is sustainable nutrition? + Practical tips for a sustainable diet 27 Jan 2022 Article

What is sustainable nutrition? + Practical tips for a sustainable diet

With a sustainable approach to nutrition, you can reduce your own impact on the environment by up to 50%. In addition, those who eat sustainably, automatically eat healthier.

What is fiber? Why is it important? Can you eat too much fiber? 18 Jan 2022 Article

What is fiber? Why is it important? Can you eat too much fiber?

In this article we figure out what dietary fiber is, what it does for health and where to get it from. Nutritional recommendations for every day are provided.

Vitamin B12 (in vegan diets) 23 Dec 2021 Article

Vitamin B12 (in vegan diets)

Read in this article about the mechanism of B12 absorption, causes and consequences of B12 deficiency and whether you (as a vegetarian or vegan) should be concerned.

How to survive holidays without gaining weight 21 Dec 2021 Article

How to survive holidays without gaining weight

How to survive holidays without gaining weight? How to survive Christmas (or any other holiday meal) and not gain weight? I’ve prepared twelve very practical tips for you.

How to get over sugar addiction 14 Dec 2021 Article

How to get over sugar addiction

As with any addiction, getting over sugar addiction will require discipline and time. A structural approach will help. In this article I provide you with ten practical recommendations. Hope they will turn out to be useful!

How to reduce food waste 07 Dec 2021 Article

How to reduce food waste

How to reduce your individual food waste? Basically, it is all about buying less and storing better. In this article I share with you interesting (but alarming) facts about food waste and offer you ten practical tips.

Is bread bad for your health? 01 Dec 2021 Article

Is bread bad for your health?

Many people believe that flour makes you gain weight. Some people claim that bread is bad because it contains gluten. Is bread actually bad for your health?

How to store food 25 Nov 2021 Article

How to store food

If only 25% of all wasted food was saved, that would be enough to feed almost 900 million starving people. This is reason enough to try to be more conscious about your food choices. In this article I will share guidelines on how to store food with you.

The health benefits of pumpkins 23 Nov 2021 Article

The health benefits of pumpkins

I love pumpkins. I would have them for breakfast, lunch and dinner. (But variety in nutrition is important, so I eat other foods too haha) This article is about the health benefits of pumpkins, its seeds and oil.

Raising vegetarian kids 15 Nov 2021 Article

Raising vegetarian kids

Raising vegetarian kids does not have to be a challenge. But it is good to be aware of possible deficiencies. In this article I cover the most important aspects of vegetarian diets.

Iodine deficiency in (vegan) diets and what to do about it 04 Nov 2021 Article

Iodine deficiency in (vegan) diets and what to do about it

Iodine deficiency is a serious global health problem. Nearly 2 billion people lack adequate iodine intake. In this article I suggest a nutrition strategy which can help to avoid Iodine deficiency. 

Cellulite and diet 26 Oct 2021 Article

Cellulite and diet

Cellulite is harmless but very annoying. This article provides nutrition strategies that can improve the appearance of cellulite.

The health benefits of buckwheat 19 Oct 2021 Article

The health benefits of buckwheat

This article covers nutritional profile of buckwheat, including potential health benefits of buckwheat and the nutrients it contains. Cooking tips are included.

Do hair supplements work? 26 Aug 2021 Article

Do hair supplements work?

Do hair supplements work? Only if they contain the right components. In this article I will tell you which nutrients are essential for hair health.

What do centenarians eat? Lessons from Okinawa 26 Aug 2021 Article

What do centenarians eat? Lessons from Okinawa

What do centenarians eat? In this article I will tell you about one of the healthiest diets on Earth, the traditional Okinawa diet. I will also share its highlights with you.

Weight loss and gender: why it is harder for women to lose weight than men and what to do about it 21 Jul 2021 Article

Weight loss and gender: why it is harder for women to lose weight than men and what to do about it

Weight loss and gender: yes, gender does play a role.

Are avocados healthy? 15 Jul 2021 Article

Are avocados healthy?

The short answer is: yes. Avocado is a very balanced food, by which I mean that it contains almost the full range of vitamins and minerals. This article is all about the nutritional value of avocado.

Why it is cool to eat a rainbow every day 15 Jul 2021 Article

Why it is cool to eat a rainbow every day

The colour of plants indicates the presence of certain nutrients. Some of those nutrients and their health benefits are described in this post.

How much protein does a vegan need? Protein in plant-based diets 19 May 2021 Article

How much protein does a vegan need? Protein in plant-based diets

This post is not meant exclusively for vegans. I hope it is also interesting for non-vegetarians who want to reduce animal products in their diet.

Ten rules for an ideal breakfast + 10 quick and healthy breakfast ideas 19 May 2021 Article

Ten rules for an ideal breakfast + 10 quick and healthy breakfast ideas

In this article I will share ten key breakfast principles that will help you boost your energy and stay concentrated for the rest of the day, as well as suggest ten breakfast ideas.