Considering Going Pescatarian? Here’s Everything You Need to Know
If your dietary interests are similar to mine, you may have played with the idea of going pescatarian from time to time. And with so many health benefits to be gained from a pescatarian diet, I can see why so many have jumped on the bandwagon. Adopting a pescatarian diet checks the boxes of eating more plants and less meat, but those fishy dishes still bring some key nutrients that you won’t miss out on by going full on vegetarian. And let’s not forget the endless recipe variety available.
We’re going to dive into what a pescatarian diet entails, the wide array of amazing health benefits it offers, tips for transitioning, and the best types of fish and seafood to prioritize as a pescatarian.
What is a Pescatarian Diet?
A pescatarian diet consists of primarily plant foods but also incorporates regular seafood and fish options while avoiding all other meats. So, in essence, someone following a pescatarian diet:
- Avoids all animal flesh foods except fish and seafood.
- Eats lots of veggies, fruits, whole grains, beans, nuts, seeds.
- Embraces a menu full of creative seafood dishes.
- Often substitutes tofu, eggs and dairy for additional protein.
Now there’s some debate whether a pescatarian diet should technically be considered vegetarian since it does include fish. But from a colloquial perspective it usually earns an honorary veggie title, while still allowing those sweet crawfish boils and salmon sushi nights to ensue! So particular semantics aside, the combo approach just works.
Why Adopt a Pescatarian Lifestyle?
Healthier Heart & Blood Pressure
Diets higher in fruits/veggies and omega-3 rich fish lower LDL cholesterol and triglycerides reducing plaque buildup. This keeps your heart pumping happily!
Reduced Cancer Risks
Antioxidants from produce plus healthy fats from fish lower inflammation linked to many cancers. This protects your cells and DNA.
Improved Memory & Cognition
The wide array of vitamins, antioxidants and healthy fats support optimal nerve signaling and brain function for sharp thinking!
More Energy & Less Fatigue
Ample complex carbs coupled with iron and omegas from seafood provide steady, consistent energy levels sans crashes!
Healthy Skin, Hair & Nails
Alpha linolenic acid from walnuts, DHA from fish plus silica and antioxidants from produce makes for strong, glowing features!
Increased Metabolism & Weight Loss
The high fiber keeps your digestion regular while protein and healthy fats help build more calorie-burning lean muscle.
Those are just a few of the awesome benefits when it comes to transitioning to this flexible plant-centered pescatarian lifestyle. For health, ethics and sustainability reasons it makes good sense for many!
Tips for Getting Started as Pescatarian
If going pescatarian has your interest piqued, here’s my best advice for transitioning seamlessly:
Start With More Fish First
Sub out land meats for salmon, trout or halibut initially before trying to cook totally veggie-based entrées. This helps the shift feel more gradual.
Experiment With Sea Vegetables
Wakame, nori, kombu; you may try swapping out greens for ocean greens! They pack nutrition while satisfying that fishy craving. Just incorporate them into salads, grains or soups subtly.
Embrace Eggs & Cheese
Pescatarians still typically include eggs and dairy. Take advantage by whipping up veggie frittatas, egg bakes or cheesy seafood dishes to ease the transition!
Research Recipes Strategically
Seek out blogs and cookbooks specifically tailored to pescatarian recipes to spark meal ideas featuring produce, grains and fish in refreshing combinations. Adapt old meaty favorites to star salmon instead!
Pick Sustainable Seafood
Not all fish is created equal when it comes to environmental impacts or contaminant levels. Do some homework on best choices like wild Alaskan salmon, sardines or US farmed mussels.
Have Snacks on Hand
When veggie-fever hits hard, cravings for flesh still creep up! Curb temptations with crunchy snacks like edamame, roasted chickpeas or walnuts to hit that salty satisfaction spot.
