The Pescatarian Diet: Everything You Need to Know
Hey Angels and Alphas,
While vegetarianism and veganism have gotten a lot of attention recently, the pescatarian diet has largely flown under the radar. Although it’s relatively unknown, the pescatarian diet can provide many health benefits if you choose to follow it, such as reducing your risk of developing heart disease, lowering your blood pressure, and improving your cholesterol levels (just to name a few!).
If you’re not familiar with what this diet entails, or if you’re looking for tips on how to transition into it successfully, take a look at this guide on the pescatarian diet before beginning.
What is a pescatarian?
Pescatarians follow a diet that primarily consists of seafood and plant-based foods, with the occasional addition of meat. They are similar to vegetarians, but eat fish and poultry instead of red meat. The diet is thought to have originated in ancient Greece or Rome, where people ate a primarily plant-based diet with some small amounts of fish. The word pescetarian is derived from the Latin root piscis which means fish.
What are the benefits of a pescatarian diet?
A pescatarian diet is a plant-based eating pattern that includes only fish and other forms of seafood. This means that you can still enjoy your favorite dishes like sushi, curry, and many more! And because seafood generally has less saturated fat than other meats, the pescatarian diet is an excellent option for those who are trying to lose weight or maintain a healthy weight. There are also plenty of health benefits associated with consuming seafood on a regular basis.
What do pescatarians eat?
Starting a pescatarian diet can be as simple as making a few adjustments to your current diet. For example, instead of eating bacon and eggs for breakfast, try substituting the bacon for turkey bacon and the eggs for tofu scramble. Other than being mindful about what you’re eating, there’s not much else that’s different about starting a pescatarian diet.
-Eat fewer or no animal products at all
-Fish is permitted in place of meat
-Eat vegetables, nuts, beans and fruit
How to start a pescatarian diet
To start a pescatarian diet, all you need to do is eat food that comes from the sea. The simplest way to do this is by using seafood as a main dish three times per week. This includes fish, shrimp, crab and lobster. If you want more variety in your diet, you can also eat other types of sea food such as clams, oysters or mussels. Another option for staying on the pescatarian diet would be to eat vegetables like carrots and green beans. Finally, dairy products such as eggs and milk are still allowed so you don’t have to give up your favorite foods just yet!
Best fish choices for a pescatarian diet
Fish and seafood are the primary sources of protein for pescatarians, but eggs, legumes, and grains can be used as well.
Fish is a great source of omega-3 fatty acids which help lower cholesterol and reduce inflammation in the body.
Shrimp contains selenium which helps prevent cancer, while cod has vitamin B12 that contributes to healthy nerve function.
Salmon is rich in protein and omega-2 fatty acids which regulate your metabolism and promote a healthy heart.
Halibut has high levels of magnesium that aid with joint health while swordfish is an excellent source of B vitamins that help with mental fatigue.
Sardines are rich in iron which improves blood flow while mackerel provides selenium which promotes a healthy immune system.
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