Associate Professor, Doctor Nguyen Anh Duy Tung, from the Department of Nutrition and Dietetics at Tam Anh General Clinic District 7, stated that proper nutrition helps pregnant women maintain stable health and supports fetal development. During the Tet holiday, pregnant women should consider the following recommendations to build a suitable diet.

Consume banh chung and banh tet in moderation

Banh chung and banh tet contain starch from sticky rice, protein from mung beans, and pork belly, providing a feeling of fullness. Pregnant mothers should only eat about one-eighth to one-sixth of a banh chung (equivalent to 100-150 g) once a day at most, while reducing rice or other starches in their meals. Eating too much banh chung can lead to high blood sugar, bloating, indigestion, and rapid weight gain.

Increase green vegetables and fresh fruits

Tet dishes are often rich in spices, oil, sugar, and starch, which can easily cause bloating and indigestion. Pregnant mothers should add plenty of green vegetables and fresh fruits to their diet to balance nutrition and aid digestion. Vegetables such as cabbage, broccoli, carrots, and pumpkin are rich in fiber and vitamins that support the digestive system. Oranges, tangerines, grapefruits, bananas, mangoes, and apples provide vitamin C, folic acid, and other minerals to boost the immune system and support fetal development.

Pregnant women need to ensure their nutritional needs are met throughout pregnancy, including during Tet. Image created by AI

Eat various nuts and seeds

These foods are rich in unsaturated fats, plant protein, vitamins, and minerals essential during pregnancy. Watermelon seeds and pumpkin seeds contain iron, zinc, and magnesium, which contribute to blood formation and energy maintenance. Soybeans and green peas are rich in plant protein, calcium, and folate, supporting cell formation and the development of the fetal skeletal system. Lotus seeds and almonds help strengthen the circulatory system in pregnant mothers.

Prioritize lean meat and fish

Lean meats (beef, pork, chicken) and fish like salmon, sardines, and carp contain high-quality protein, iron, zinc, and choline, which are necessary for the development of fetal muscles, tissues, and brain. Pregnant mothers need an average of about 60-75 g of protein daily (depending on their physical condition and stage of pregnancy) to support blood formation, boost the immune system, and develop mammary glands and the uterus. Fatty fish like salmon also contain DHA and omega-3, which aid in the completion of the fetal nervous and visual systems.

Add eggs to your diet

Eggs provide high-quality protein, choline, iron, and vitamins A, D, B12—nutrients essential for blood formation and supporting fetal brain development. Pregnant women should eat 4-5 thoroughly cooked eggs a week. Doctor Tung advises pregnant women to limit cold cuts, fried foods, pickled dishes, various jams, alcohol, coffee, and carbonated drinks.

Pickled onions and other pickled vegetables, with their high salt content, can cause water retention, edema, and increase the risk of high blood pressure. Consuming many jams and sweets can put pregnant mothers at risk of high blood sugar and weight gain. Spring rolls, fried fermented pork rolls, braised pork, cold cuts, Chinese sausage, and sausages contain a lot of oil and salt, and excessive consumption can lead to indigestion.

Pregnant women must not drink alcohol, as alcohol can directly affect the development of the baby's nervous system. Coffee and strong tea contain caffeine, which can increase heart rate and cause insomnia. Doctor Tung recommends that pregnant mothers consume at least 2 liters of water daily to prevent constipation, improve blood circulation, and prevent oligohydramnios (low amniotic fluid). Pregnant women also need to rest and avoid staying up late.

Quoc An