Geography of Vietnam

• Located in Southeast Asia, on the eastern edge of the Indochinese Peninsula.
• Unique geography: long and narrow shape with diverse landscapes.
• Northern Vietnam: characterized by mountains and rolling hills.
• Southern Vietnam: dominated by the Mekong River system, critical for agriculture.

Demographics

• As of 2025, population approximately 1,500,000.

Culture and Religion

• Majority of Vietnamese people are nonreligious.
• Among those who practice religion, Buddhism and Catholicism are the most common.
  • Buddhism: 10 million practitioners (~14.9% of the population).
  • Dietary practices vary; on certain days, followers might eat meat, seafood, chicken, or eggs.
  • Catholicism: 6 million practitioners (~7.4% of the population).
  • Observances include dietary restrictions during religious holidays:
    • Avoids meat on Fridays of Lent, allows seafood (pescatarian).
    • Fasting during Ash Wednesdays and Fridays of Lent.

Vietnamese Cuisine

• Staple Foods:
  • Grains: Primarily white rice and various noodles (rice noodles, vermicelli).
  • Proteins: Pork, chicken, seafood (fish and shrimp).
  • Vegetables: Bean sprouts, mustard greens, spinach, melons, squashes.
  • Herbs: Commonly used herbs for flavor include cilantro, Thai basil, coriander, perilla.
• Popular Dishes:
  • Pho: A beef or chicken broth soup with rice noodles; often topped with meat.
  • Banh Mi: A short baguette sandwich filled with meat, vegetables, and pickled ingredients.

Nutritional Concerns

• Lack of Whole Grains:
  • Leads to deficiencies in fiber, vitamins, and minerals (e.g., B vitamins, magnesium, copper, zinc, phytochemicals).
• Health Risks:
  • Higher susceptibility to weight gain, high cholesterol, and diabetes due to predominant intake of white rice and rice noodles.
  • Many desserts are high in sugar and made with coconut milk/oil, contributing to high carbohydrate intake.

Conclusion

• Understanding Vietnam's geography, culture, and dietary habits reveals significant insights into its health concerns and nutritional landscape.