Pescetarians eat a mainly vegetarian diet, except that they consume fish and other seafood. This eating style is comparable to what many people refer to as the Mediterranean diet, in that it generally incorporates lots of whole grains and fresh fruits and vegetables in addition to seafood. Balance is key to achieving a healthy pescetarian diet.
Seafood Consumption
Pescetarians generally work seafood into their diets at least a few times a week. Barring any allergies or other issues, they usually eat a variety of freshwater and saltwater fish, in addition to shellfish such as shrimp, lobster, scallops and oysters.
Other Proteins
Many pescetarians also get protein from animal-based products, including yogurt, eggs and cheese. Other protein sources, which are fairly common with strict vegetarians as well as pescetarians, include beans, lentils, quinoa, seeds, nuts and soy-based products.
Produce and Grains
Including fresh produce and grains in a pescetarian diet ensures that it's heart-healthy and nutrient-rich. Pescetarians should try to eat five to nine servings of a variety of fruits and vegetables each day, along with two to three servings of whole-grain items such as whole-wheat bread. These foods provide essential vitamins and minerals, including iron and calcium, that pescetarians may be lacking, particularly if they don't consume dairy products and eggs.
Health Benefits
A pescetarian diet has been shown to raise good cholesterol levels. Pescetarians who focus on consuming fish that contains omega-3 fatty acids, such as salmon, may also have a reduced risk of heart disease and strokes.
Considerations
Some people do harbor concerns about pescetarianism because some varieties of fish can contain high levels of mercury. If consumed in large amounts, this toxic mercury can build up in your body. However, one easy way to avoid this if you're following a pescetarian diet is to mainly consume fish and seafood with a low mercury content, such as catfish, haddock, crawfish and tilapia.
References
- "Daniel's Lifestyle Fasting Cookbook"; Victoria Epperly; 2008
- Healthy Girl: The Pescetarian Diet for Total Health
- "Visualizing Nutrition: Everyday Choices"; Mary B. Grosvenor and Lori A. Smolin; 2009
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