Pescetarian Diet
A pescetarian eats fish and shellfish, but no red meat, poultry, or other land animals. In addition to seafood, a pescetarian diet typically includes vegetables, fruits, nuts, grains, and beans. Some people choose to include eggs as well.
While many individuals choose this diet for better health, others have moral, religious, or cultural ties to it. Fish is a great source of omega-3 fatty acids, which boast a plethora of health benefits. Health studies have shown that omega-3 fatty acids found in fish oil may reduce the risk of heart disease, help improve memory and motor skills, lower blood pressure, improve circulation, reduce blood clotting, boost immunity, improve arthritis, lower cholesterol, and reduce inflammation. Salmon is often emphasized to include in this diet since it boasts a high number of omega-3 fatty acids.
Unlike red meat and dark poultry, most fish is low in saturated fat. White fish – including sole, cod, haddock, and flounder – is very low in calories and fat, making it a desirable option to those taking a reduced-calorie approach.
Foods to include:
- Vegetables
- Fruits
- Fish
- Eggs, if you choose
- Whole grains
- Beans
- Dairy
- Nuts
- Seeds
Foods to avoid:
- Red meat
- Poultry
- Eggs, if you choose
Pros:
- May reduce the risk of heart disease
- May result in weight loss
- Supports brain function
Cons:
- Some individuals do well on high-quality saturated fats found in meat and poultry
- Not suitable for those who don’t like fish
- May be too low in calories for some
Sources:
Pescetarian Life www.pescetarianlife.com (Links to an external site.)
Omega-3 in fish: How eating fish helps your heart www.mayoclinic.com (Links to an external site.)
