Food & Nutrition For Pregnant Women in Vietnam

It is never an exaggeration to stress the importance of eating well, both when you travel and when you are pregnant – and now you are doing both at the same time! The general food guides for pregnancy may not necessarily match in this case: for instance, you may often be warned against cold cuts or soft cheese, which Vietnam has in limited varieties.

What Vietnam has that you want to take advantage of

Rice

The national staple is readily available in various forms, including the well-known rice noodles. Sticky rice, in particular, is believed to help women produce more and better quality milk for breastfeeding after childbirth. If you find that you don’t develop a food aversion to rice during your first trimester, it may be an excellent substitute for the potatoes or bread you usually consume at home.

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Tofu

Good news for vegetarian moms-to-be: Vietnam offers a wide variety of tofu at affordable prices. For as little as 50 cents, you can get enough tofu for 2 to 3 servings, and in restaurants, dishes featuring tofu typically won't cost more than $2.

Eggs

Eggs are an excellent source of protein and iron—nutrients that are crucial as your pregnancy progresses. Vietnamese cuisine often features boiled or fully cooked egg dishes, so you won't encounter any problems with undercooked eggs like sunny-side-up at home.

Fresh Fruits and Vegetables

If there was only one great thing about Vietnam, it would be the abundance of fresh fruits and vegetables found everywhere. They are often tropical and packed with vitamins and nutrients. Prices are reasonable, especially if you shop at local markets. While Western dietary guidelines recommend foods like broccoli, avocado, and asparagus, Vietnamese traditions suggest incorporating sugar cane and oranges to help strengthen your baby’s bones.

What You Need to Reconsider

Fish and Seafood

Be cautious with sushi and raw fish during pregnancy, as they can harbor harmful bacteria. Southern Vietnam's goi ca (salad made with raw fish) is a popular dish, so it’s wise to opt out of that. Also, avoid high-mercury fish like tuna, marlin, orange roughy, swordfish, mackerel, and sea bass when dining in coastal cities. However, Vietnamese cuisine offers options for fish lovers, such as carp, which is believed to enhance fetal neurodevelopment in the first six months of pregnancy. Don't overlook smaller seafood like shrimp and clams, which are rich in calcium and often considered better alternatives to larger species. A popular dish to try is Bun rieu cua—noodles with crab meat paste—a favorite among locals in Hanoi and Hue.

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Pho Bo Tai

The half-cooked rare beef in Pho Bo may not be your best choice during pregnancy. Most guides recommend avoiding uncooked meat, so if you order Pho Bo (noodles with beef), make sure to request fully cooked meat.

Spring Rolls

While the do-it-yourself fresh spring rolls with hearty vegetables and noodles might be tempting to try in Vietnam, be cautious about mixing meat or shrimp with vegetables due to potential bacteria. Opting for deep-fried rolls may be a safer choice to minimize food poisoning risks.

Cold Cuts

Though ham and salami are not staples in Vietnamese cuisine, you might find them at hotel buffet breakfasts. If you're an expat in Vietnam, the allure of a pâté spread and cold cuts can be tempting. However, think twice about the potential bacteria associated with these items. In Vietnam, avoid gio (pork roll) and nem chua (fermented roll) due to the unsafe processes often used to prepare them.

Coffee and Teas

It would be a miss to visit Vietnam without trying its renowned coffee or tea! However, excessive caffeine can cause complications, such as birth defects and premature birth; caution is especially advised during weeks 11 to 13 of pregnancy. It’s best to avoid caffeinated drinks in your first trimester, allowing perhaps one cup every once in a while. After that, one 12 oz cup of Vietnamese coffee with condensed milk should be fine.

Other Food Items to Avoid

Green papaya and longan are traditionally believed to be harmful during pregnancy, so it's best to steer clear of them. You might have to give up your favorite green papaya salad or slices in dishes like Bun cha or Bun thit nuong (nodles with sliced green papaya). Longan, a popular fruit in Vietnam, can be substituted with other tropical fruits like jackfruit or sugar cane.

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Ultimately, trust your instincts. You don’t want to spoil your trip by being overly cautious about every food item, but at the same time, it’s important to play it safe in a country whose cuisine may be unfamiliar to you. Be cautious when eating street food or dining in restaurants. Pregnancy is a wonderful experience, but it can also involve stressful moments. So enjoy being a happy and healthy diner, traveler, and expectant mom!