As a clinical nutritionist, I feel confident that a pescatarian diet promotes long-term wellness. But what is it exactly? A pescatarian diet is a vegetarian diet with the inclusion of fish and seafood. We pescatarians get our protein from fish, eggs, dairy and plant-based sources like beans, nuts and seeds. If you do choose to switch to a pescatarian diet, you'll get the known benefits of a vegetarian lifestyle in addition to lots of omega-3 fatty acids from fish, making this diet a powerful link to long-term health.
With any diet, there are pitfalls to look out for. We need to be careful of overfishing our oceans, so eating primarily vegetarian with occasional fish can help. Also, limit your fish consumption to three ounces per week of the following to avoid PCBs and heavy metal consumption: tuna, swordfish, shark and tilefish. Whenever possible, stick to low-on-the-food-chain seafood like sardines, anchovies, clams, mussels and oysters. And definitely consult the Seafood Watch mobile app from the Monterey Bay Aquarium when choosing which seafood you're going to eat.