Which Chinese Food Should I Avoid and Which Can I Enjoy in Pregnancy?

Pregnancy, much like a Chinese banquet, can be full of options and temptations. And while that bowl of hot and sour soup might sound oh-so-delicious, it might not be the best choice when you’re expecting. But don’t worry, future mum, you can still enjoy plenty of delicious Chinese dishes – as long as you’re mindful of what goes in that fortune cookie. Chinese food is often known for its bold flavours and fresh ingredients, but not all of it is suitable for antenatal nutrition. Pregnancy isn’t the time to test your stomach’s limits with spicy dumplings or raw fish. But don’t panic! We’ve got you covered with a guide to which Chinese foods you should enjoy and which you should avoid during your antenatal care journey.

Antenatal Care: Why It’s Important to Choose the Right Foods

Before diving into the details of Chinese food during pregnancy, let’s talk about the essentials of antenatal care. When you’re pregnant, it’s crucial to nourish both your body and your baby with the best possible nutrients. This is the time to be extra cautious about what you eat, as it directly affects both your health and the health of your developing little one. Antenatal vitamins, balanced meals, and regular antenatal appointments are part of the big picture, but did you know that the food you consume can impact everything from your baby’s brain development to your energy levels? When you’re attending your antenatal checkups, your healthcare provider will often advise you on which foods are beneficial, but it doesn’t hurt to be extra informed. A quick note on antenatal support – if you’ve got someone guiding you through pregnancy, be sure to tap into their knowledge to help you navigate all these food choices!

Chinese Foods You Can Safely Enjoy During Pregnancy

1. Steamed Dumplings – The Healthier Choice

Who doesn’t love a dumpling? They’re little pockets of joy filled with all sorts of goodies. But wait – before you go diving into a plate of fried dumplings, let’s think about the antenatal nutrition.

• Why You Can Enjoy It: Steamed dumplings are usually a healthy option, filled with lean meats (like chicken or pork), vegetables, and sometimes even tofu. The steaming process is much gentler on your digestion compared to frying, making them a safer option during pregnancy. Plus, the veggies in the dumplings give you that much-needed fibre, which can help with those pregnancy-related digestive issues.
• What to Watch Out For: Be cautious if they’re made with a lot of sodium or heavy seasonings. Too much salt can contribute to bloating and water retention – something you definitely want to avoid when your body is already retaining water like a sponge.

2. Vegetable Fried Rice – Packed with Veggies and Comforting

Fried rice is a staple in many Chinese meals, and the vegetable fried rice version is often the best choice if you’re craving something filling but not too heavy. Just be sure to ask for it with less oil if you’re watching your weight or calories!

• Why You Can Enjoy It: Fried rice with vegetables offers a nice balance of carbs and vegetables, and if you go easy on the oil, it’s actually quite a nutritious option. Antenatal care requires plenty of energy, and carbs like rice will keep you full and satisfied.
• What to Watch Out For: The key here is asking for less oil – many restaurant versions can be a bit greasy, which isn’t ideal when you’re expecting. Also, try to steer clear of the overly salty soy sauce. Too much sodium isn’t good for your blood pressure during pregnancy.

3. Chicken with Broccoli – A Protein and Vitamin Powerhouse

This dish might sound a bit simple, but it’s a great, antenatal-friendly meal. Plus, it’s a pretty good balance of protein and vitamins!

• Why You Can Enjoy It: The chicken provides a solid dose of lean protein, which is essential for the baby’s growth and development. Broccoli, on the other hand, is loaded with fibre, vitamin C, and folate – all things that are good for you during pregnancy. This is a dish that can help support your antenatal support needs, ensuring you’re getting plenty of nutrients for both you and baby.
• What to Watch Out For: The sauce in chicken with broccoli can sometimes be on the salty side, so be sure to ask for the sauce on the side, or ask the restaurant to go light on the salt.

4. Hot and Sour Soup – Full of Tangy Goodness

Hot and sour soup is a classic in Chinese cuisine, often filled with mushrooms, tofu, bamboo shoots, and a delightful balance of sour and spicy flavours.

• Why You Can Enjoy It: If you’re craving something with a little zing, hot and sour soup could be a great option. The ingredients in this soup, such as tofu and mushrooms, provide protein and fibre, while the tangy broth might help ease nausea (a common pregnancy symptom).
• What to Watch Out For: The heat in this dish may not sit well with everyone. Spicy food can sometimes irritate your stomach, causing heartburn or indigestion. If you’re already struggling with those symptoms, you might want to skip the spice.

5. Spring Rolls – Light and Crispy

Spring rolls can be a great appetizer or snack. They are light, crispy, and often filled with vegetables or shrimp. Just make sure they are cooked thoroughly and not too greasy!

• Why You Can Enjoy It: The vegetable or shrimp filling is generally pregnancy-friendly, offering vitamins, minerals, and protein. Just be sure to avoid the fried versions with heavy sauces – they can be overly oily.
• What to Watch Out For: Make sure that they are piping hot and thoroughly cooked to avoid the risk of any foodborne illnesses.

Chinese Foods to Avoid During Pregnancy

1. Hot Pot

While it’s a beloved dish in Chinese cuisine, it’s important to exercise caution with hot pot during pregnancy due to several factors.

Why Hot Pot Might Be Risky: When preparing a hot pot meal, you’re cooking raw meat and seafood at the table, and some of these ingredients might not reach the safe internal temperature for consumption. Undercooked or raw meats and seafood carry a risk of foodborne illnesses like listeria, salmonella, and toxoplasmosis, which can be dangerous for both you and your baby. Additionally, the broth in some hot pots can be quite spicy, which might aggravate pregnancy-related heartburn or nausea.

What to Choose Instead: If you’re craving something warm and hearty, you can opt for a vegetable-based hot pot or a well-cooked broth with fully cooked meats. Just make sure everything is cooked thoroughly to avoid any potential risks!

2. Dim Sum – Delicious but Could Be Too Fatty

Dim sum is the ultimate Chinese food experience – but not all of it is pregnancy-friendly. While some steamed dim sum is perfectly fine, others can be greasy and heavy, especially if they’re fried or filled with fatty meats.

• Why You Should Avoid It: Many dim sum dishes, like the crispy spring rolls or fried dumplings, can be high in saturated fats and oil, which is not ideal for your pregnancy, especially if you’re already dealing with morning sickness or nausea.
• What to Watch Out For: Opt for steamed versions instead of fried, and avoid anything that’s too greasy or heavy.

3. Cold Cuts and Deli Meats – No Char Siu for You

Deli meats, such as those found in Char Siu (Chinese BBQ pork), are tempting, but they can carry bacteria that could be harmful to you and your baby.

• Why You Should Avoid It: Cold cuts and deli meats may contain listeria, a harmful bacteria that can cause miscarriage or premature birth.
• What to Watch Out For: If you’re craving that Char Siu, make sure it’s freshly cooked and piping hot. Just don’t risk the cold cuts, especially during your antenatal checkups.

4. Fried Rice with Too Much MSG – Avoid the Overload

Monosodium glutamate (MSG) is a common ingredient in many Chinese dishes, especially those made in restaurants.

• Why You Should Avoid It: While MSG is generally considered safe for most people, excessive consumption can cause headaches, nausea, or heartburn, which you definitely don’t need during pregnancy.
• What to Watch Out For: If you’re sensitive to MSG, avoid any dishes that might have it – like fried rice – and ask the restaurant if they can prepare your meal without it.

Final Thoughts: Navigating Chinese Food During Pregnancy

Pregnancy is a time of carefully curated cravings, but that doesn’t mean you can’t indulge in delicious Chinese food. With the right choices, you can still enjoy a wonderful meal that’s beneficial for both your body and your baby. The key is to opt for cooked dishes that are light on oil, salt, and spice, and avoid raw seafood and undercooked meats. As always, follow your antenatal care advice, listen to your body, and if something doesn’t sit well, skip it!