#Healthy, Cooking

The Pescatarian Diet Lifestyle

From vegans to vegetarians, there seems to be many different diets with stipulations of their own. What makes Pescatarianism any different? I’m glad you asked!

Pesce means fish. Pescatarian diets resembles a vegetarian diet, however, fish is allowed. No worries, this diet is high in fruit and vegetables. Let’s explore some of the benefits of the pescatarian diet and lifestyle.

The information given are strictly facts and not medical advice. If you are looking to change your diet, please consult with your medical provider prior to doing so.


Photo courtesy of Janeris Marte from Unsplash

Benefits of The Pescatarian Diet

Pescatarianism is basically vegetarianism with fish and other seafood added. One major benefit is the high consumption of vegetables and fruits. As a result, those pursuing this diet receive the same benefits as a vegetarian.

The American Heart Association recommends the consumption of fish twice a week, minimally. Fish contains Omega 3’s, which are anti-inflammatory and fight against chronic diseases such as diabetes, heart disease, cancer, and arthritis. Those who consume fish are found to have lower blood pressure and fewer heart attacks. This is in addition to having a lowered blood sugar.

Photo courtesy of Travis Yewell with Unsplash

Choosing a pescatarian diet is also an avenue for people concerned about animal welfare. There aren’t as many animals killed for human consumption of fish. Some scientists have stated that fish do not feel pain when captured and prepared.

Cons of The Pescatarian Diet

There are two major cons to the pescatarian diet. The first con is the cost of fresh fish. Obviously, most grocery stores offer a frozen and fresh fish section. This comes with a price tag, as the costs of fish is generally a few dollars more expensive than its counterparts, beef and chicken. New pescatarians should be aware of a potential changes on their grocery receipt.

The other con is the higher risk of mercury consumption. Certain fish have mercury, which can have a negative effect on health, long term. Larger fish with longer lifespans tend to have higher levels of mercury. To learn more about fish with mercury, click here.


What Do Meals Look Like?

Here is a beautifully prepped recipe from Stay Snatched. Click the link to follow the entire recipe.

Baked Parmesan Salmon with Garden Greens

20 Pescatarian Dinners to Make Right Now

Photo courtesy: The Kitchn

Want to learn how to make simple pescatarian meals at home? The Kitchn has complied a complete list for reference and step-by-step guide as you navigate though your pescatarian journey. Visit their site to learn more.

The Types Of Fish To Look For At The Grocery Store

  • canned sardines
  • canned salmon
  • canned tuna
  • fish sticks
  • frozen salmon, trout, and herring
  • frozen shrimp
  • fresh fish, such as salmon, pollock, catfish, and sardines
  • fresh shellfish, such as shrimp, clams, and scallops

Other Foods To Include In Your Diet

  • fruit
  • vegetables
  • cereals and whole grains, including oats, bulgar wheat, amaranth, corn, and rice
  • food containing grain products
  • pseudo grains, such as quinoa and buckwheat, which are gluten-free
  • legumes, including kidney beans, pinto beans, and peas
  • legume products, including tofu and hummus
  • nuts and nut butters
  • seeds, such as flaxseeds, hemp seeds, and chia
  • eggs and dairy, if lacto-ovo-vegetarian

In a Nutshell

Pescatarianism is definitely a lifestyle worth adapting to. The longterm health benefits outweigh the potential cons. Good luck to you if you decide to go this direction!

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