Foods to Avoid During Pregnancy

Introduction

During pregnancy, you naturally want to pay attention to your diet for your baby's healthy growth. Some everyday foods are best avoided or limited while you're expecting.

Living in HCMC, there are specific things to watch out for with Vietnamese cuisine and local foods. This article covers foods to avoid during pregnancy, the reasons why, and safe alternatives.

Raw Seafood

Raw seafood carries risks of Listeria bacteria and Anisakis parasites, and pregnant women are more susceptible to food poisoning. Avoid sashimi, raw sushi, raw oysters, and goi ca (Vietnamese raw fish salad). Instead, choose thoroughly cooked fish dishes or cooked sushi toppings like shrimp, eel, and egg.

Raw or Undercooked Meat

Raw meat poses risks of Toxoplasma and Salmonella infection. Avoid rare steak, prosciutto, pate, yukhoe (Japanese raw beef), and pho with rare beef (bo tai). Always cook meat thoroughly to the center.

Fish High in Mercury

Why Avoid Them?

Some large fish accumulate methylmercury, which can affect fetal nervous system development. It's important to monitor your intake.

Fish to Be Careful With

• Tuna (especially bluefin tuna)
• Swordfish
• Golden eye snapper (kinmedai)
• Shark

How to Choose Safe Fish

According to Japanese health guidelines, large fish like tuna are fine about once a week (around 80g). Salmon, horse mackerel, mackerel, and sardines are smaller fish with low mercury levels that are safe to eat during pregnancy.

Unpasteurized Dairy

Unpasteurized dairy carries Listeria risk. Avoid soft cheeses like Camembert and Brie, and homemade dairy products sold at HCMC markets. Pasteurized milk, hard cheeses (Cheddar, Parmesan), and processed cheese are safe.

Caffeine

Why Avoid It?

Caffeine crosses the placenta to reach the baby. Excessive intake has been linked to low birth weight and miscarriage risk in some studies.

Recommended Intake

Health authorities in Japan and internationally recommend keeping caffeine intake below 200-300mg per day during pregnancy.

Beverage	Caffeine Content (approx.)
Coffee (150ml)	About 60-100mg
Black tea (150ml)	About 30-50mg
Green tea (150ml)	About 20-30mg
Cola (350ml)	About 35-45mg
Energy drink (250ml)	About 80mg

Tips for HCMC

• Vietnamese coffee: Often made with Robusta beans, which have higher caffeine than Arabica. Keep ca phe sua da to a minimum
• Green tea: Tea drinking is common in Vietnam too, but don't overdo it
• Caffeine-free options: Decaf coffee or herbal tea (avoid chamomile; rooibos tea is a good choice)

Raw and Soft-Boiled Eggs

Raw eggs carry Salmonella risk, so during pregnancy, make sure eggs are fully cooked. Avoid raw egg over rice, soft-boiled eggs, homemade mayonnaise, and tiramisu. Store-bought mayonnaise typically uses pasteurized eggs and is generally fine.

Alcohol

It's recommended to completely avoid alcohol during pregnancy. Alcohol crosses the placenta and directly affects the baby, with risk of Fetal Alcohol Syndrome (FAS). Enjoy non-alcoholic beer or sparkling water with lemon instead.

Excessive Vitamin A

Liver and eel contain high amounts of vitamin A (retinol), and excessive intake can affect the baby. Eating a small amount (about 50g) once a week is fine, but avoid daily consumption.

Foods to Watch in HCMC

• Raw vegetables and herbs: Raw vegetables at street stalls or local restaurants may not be washed thoroughly. Eat at trusted restaurants or wash well and cook at home
• Ice and water: Always use bottled water. Be cautious with ice from street vendors
• Street fruit: Pre-cut fruit carries bacterial risk. Buy whole fruits and wash and cut them at home

Wrapping Up

During pregnancy, it's important to understand which foods to "completely avoid" and which are "fine in moderation." In HCMC, pay attention to food hygiene while maintaining a balanced diet. If you're unsure about anything, consult your obstetrician.

Looking for fresh, safe ingredients? Download the Farmi app. Farmi delivers trusted quality food right to your door in HCMC.

Note: This article and some images were created with the assistance of AI (artificial intelligence) and reviewed by our editorial team before publication.