In the pescatarian diet, the source of animal protein comes from fish and other seafood. This is good news if you are fan of fish and seafood!
So, eating a diet consisting of plant-based foods is healthy and the addition of fish and fish products enhances. Pescatarians don’t eat poultry and red meat, yet they eat all manners of seafood, including shrimp, clams, and fish, along with eggs, dairy, and an abundance of plant foods. If you choose to add fish to a vegetarian diet, you will get the health benefits of a plant-based eating plus heart-healthy fish.
Fun fact: The term ‘pescatarian’ was coined in the ‘90s and is a combination of the Italian word “pesce,” meaning “fish” and the word “vegetarian.” You can find this word spelled as “pescetarian,” but it means the same thing.
The pescatarian diet may not get the same buzz as paleo, keto, or other trendy diet plans, but you shouldn’t discount this eating just because it isn’t flashy. Here is everything you need to know about the pescatarian lifestyle.
How it works and what you should eat
If you decide to follow a pescatarian diet, you will eat meals that include seafood, vegetables, fruits, grains, and legumes. A healthy pescatarian diet will include flavorful foods like olives, whole grains like quinoa and farro, spicy peppers, seeds, nuts, and other nutritious ingredients.
Seafood
The seafood may include freshwater fish like perch or trout, saltwater fish like tuna or salmon, and shellfish including clams, oysters, shrimp, and more.
Vegetables and fruits
There are no limits on the vegetables and fruits you can include. But, take advantage of the benefits of pescatarian style, and eat the rainbow, and fill up on produce. We suggest adding dark leafy greens, red, orange, and yellow peppers, corn, eggplant, kiwi, blueberries, and other veggies and fruits.
Grains
Grains are great side dish with fish, and they provide fiber and other significant nutrients. You should choose whole grains because they provide fewer sugars and more nutrients.
Eggs and dairy products
If you cannot imagine your life without eggs and dairy, you can choose to eat them. Technically, pescatarians who eats dairy and eggs are called Lacto-Ovo-pescatarian.
Health benefits of a pescatarian diet
The pescatarian diet is accepted as being a healthy choice due to the benefits of a vegetarian lifestyle, combined with high-protein, lean white fish and omega-3 fatty acids found in fresh tuna and oily fish. The pescatarian style has shown a reduced risk of developing conditions like type 2 diabetes, heart disease, dementia, high blood pressure, obesity, depression, and erectile dysfunction.
Studies have linked the pescatarian diet with lower mortality rates and positive impacts on chronic disease in comparison to diets including meat.
What experts say about the pescatarian diet?
“Defined as a vegetarian diet with the addition of fish, the pescatarian diet can be a great choice for those searching for a nutritious meal plan. Plant-based foods provide numerous vitamins, minerals, and phytochemicals, and the seafood supplies omega-3 fatty acids and protein.” — Chrissy Carroll, RD, MPH
So, if you are a fan of fish, this lifestyle might be the perfect choice for you!