Pescatarian Diet: What to Eat and Benefits

Are you looking to make a change in your diet? Whether you're a meat-eater considering cutting back on mammals or a vegetarian wanting more variety, the pescatarian diet could be the answer. By incorporating fish and seafood into your meals, you open up a whole new range of nutrients that can benefit your heart, brain, and overall health.

Read on to discover what a pescatarian diet entails and why it might be the right choice for you.

Understanding the Pescatarian Diet

A pescatarian diet is primarily vegetarian with the addition of fish and seafood. Some pescatarians also include dairy and eggs in their meals, while others do not.

Jenn Cassetta, a certified nutritionist, explains, "Most pescatarians focus on vegetarian meals and incorporate fish or seafood a few times a week."

Advantages of a Pescatarian Diet

Registered dietitian nutritionist Monika Jacobson highlights the following benefits of the pescatarian diet:

1. Brain and heart health

Fish like salmon and mackerel are rich in omega-3 fatty acids, which are essential for cardiovascular health and brain function.

2. Weight management

Eating fish as part of a balanced diet can support weight loss when combined with fruits, vegetables, and whole grains.

3. Lean protein

Seafood is a great source of protein with fewer calories and saturated fats compared to other meats.

4. Sustainability

Choosing a pescatarian diet can be more environmentally friendly than consuming meat, as fishing often has a lower carbon footprint.

Considerations for a Pescatarian Diet

Nutritional balance

While a pescatarian diet can be healthy, it's essential to avoid processed and fried foods. Opt for grilled or baked seafood and incorporate plant-based proteins like beans and nuts.

Mercury exposure

Be mindful of mercury levels in fish, but don't eliminate seafood entirely. Choose low-mercury options like shrimp, salmon, and pollock.

Quality matters

Opt for wild-caught fish over farm-raised varieties for better quality and nutritional value. Frozen seafood can be just as good as fresh, according to the U.S. Department of Commerce.

Getting Started with a Pescatarian Diet

If you're ready to try a pescatarian diet, start by incorporating seafood into your meals a few times a week. Consider easy-to-prepare recipes like black bean tacos or seafood stir-fry.

Plan your meals ahead to include fresh seafood early in the week and keep frozen options on hand for convenience. Experiment with different types of fish and seafood to find what you enjoy the most.

Transitioning to a pescatarian diet can be simple, especially for vegetarians. By gradually adding seafood to your meals, you can experience the benefits of a varied and nutritious diet.