{"id":13608,"date":"2025-03-13T03:03:21","date_gmt":"2025-03-12T20:03:21","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=13608"},"modified":"2025-03-13T03:03:21","modified_gmt":"2025-03-12T20:03:21","slug":"pescatarian-diet-what-to-eat-and-benefits","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=13608","title":{"rendered":"Pescatarian Diet: What to Eat and Benefits"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p>Whether you\u2019re a meat-eater who\u2019s recently been spurred to abstain from mammals or a <a href=\"https:\/\/www.bodi.com\/blog\/types-of-vegetarians\" target=\"_blank\" rel=\"noopener\">vegetarian<\/a> seeking more flexibility in your food choices, the pescatarian diet might be what you\u2019re looking for. It opens your nutrition to an entire ecosystem that may not occupy your plate regularly, while providing serious benefits for your heart, brain, and overall health.<\/p>\n<p>Here\u2019s how to follow a pescatarian diet and why you\u2019d want to in the first place.<\/p>\n<h2 id=\"What-Does-a-Pescatarian-Eat?\">What Is a Pescatarian Diet?<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-165709\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/09\/28120335\/pescatarian-diet-600-cutting-board.jpeg\" alt=\"Image of Salmon on Cutting Board | Pescatarian Diet\" width=\"600\" height=\"400\"\/><\/p>\n<p>A pescatarian diet follows a mostly <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/types-of-vegetarians\" target=\"_blank\" rel=\"noopener\">vegetarian diet<\/a>, apart from the addition of fish and seafood. Some pescatarians also include dairy and eggs in their diet, while others do not.<\/p>\n<p>\u201cMost pescatarians eat many vegetarian meals and only include fish or seafood a few times per week,\u201d says\u00a0<a href=\"http:\/\/www.jennifercassetta.com\/\">Jenn Cassetta, CN, MS<\/a>, master of science in nutrition and certified nutritionist in Santa Monica, who has been on a pescatarian diet for more than 15 years.<\/p>\n<h2 id=\"Benefits-of-a-Pescatarian-Diet\">Benefits of a Pescatarian Diet<\/h2>\n<p>According to <a href=\"https:\/\/eatmovethrivespokane.com\/\" target=\"_blank\" rel=\"noopener\">Monika Jacobson, RDN<\/a>, a registered dietitian nutritionist in Spokane, Washington, the pescatarian diet can offer significant benefits:<\/p>\n<h3>1. Brain and heart health<\/h3>\n<p>Many fish \u2014 like salmon, sardines, and mackerel \u2014 are <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Omega3FattyAcids-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">high in omega-3s<\/a>, which are beneficial for cardiovascular and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/glycemic-index\" target=\"_blank\" rel=\"noopener\">glycemic<\/a> health and may support brain health.<\/p>\n<h3>2. Weight management<\/h3>\n<p>\u201cEating fish or shellfish alongside a healthy diet rich in fruits, vegetables, legumes, healthy fats, and whole grains at the appropriate calorie range is very beneficial for weight loss,\u201d Jacobson says.<\/p>\n<h3>3. Lean protein<\/h3>\n<p>Most seafood is <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/lean-protein-foods\" target=\"_blank\" rel=\"noopener\">high in protein<\/a> but lower in calories and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/saturated-fat\" target=\"_blank\" rel=\"noopener\">saturated fat<\/a> than other types of meat, allowing you to meet your <a href=\"https:\/\/www.bodi.com\/blog\/how-much-protein-do-i-need\" target=\"_blank\" rel=\"noopener\">protein requirements<\/a> with fewer calories.<\/p>\n<h3>4. Sustainability<\/h3>\n<p>A pescatarian diet is generally <a href=\"https:\/\/www.seafoodwatch.org\/recommendations\/download-consumer-guides\" target=\"_blank\" rel=\"noopener\">more sustainable<\/a> than eating meat, as fishing can have a smaller carbon footprint than raising the animals we consume.<\/p>\n<h2 id=\"Risks-of-a-Pescatarian-Diet\">What to Look Out for on a Pescatarian Diet<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-165710\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/09\/28120340\/pescatarian-diet-600-fish-and-chips.jpeg\" alt=\"Close Up Image of Fish and Chips | Pescatarian Diet\" width=\"600\" height=\"399\"\/><\/p>\n<h3>Nutrients<\/h3>\n<p>When done right, a pescatarian diet can have great health benefits; it\u2019s traditionally lower in saturated fats and focuses on nutritious plant foods and lean protein.<\/p>\n<p>However, \u201cthere are always ways to turn healthy diets unhealthy,\u201d says <a href=\"http:\/\/yummybodynutrition.com\/\">Ha Nguyen<\/a>, RD, LDN, a registered dietitian in Philadelphia. \u201cTechnically, a pescatarian diet can be Pop-Tarts for breakfast, frozen fish sticks for lunch, and French fries for dinner.\u201d<\/p>\n<p>So instead of filling up on <a href=\"https:\/\/www.bodi.com\/blog\/ultra-processed-foods\" target=\"_blank\" rel=\"noopener\">processed<\/a> or fried foods, Cassetta recommends grilling, baking, or poaching your seafood and choosing <a href=\"https:\/\/www.bodi.com\/blog\/10-great-vegetarian-sources-protein\" target=\"_blank\" rel=\"noopener\">plant-based protein sources<\/a> such as beans, nuts, and seeds.<\/p>\n<p>For example, try a lentil salad or hummus as a side dish instead of potatoes and other simple starches. Or go for a single-serving pack or two tablespoons of almond butter with some fresh vegetables as a midday snack instead of a coffee-shop pastry or whatever\u2019s in the nearest vending machine.<\/p>\n<h3>Mercury<\/h3>\n<p>The state of our environment means that nearly every fish contains mercury. But that isn\u2019t a reason to eliminate fish from your diet or avoid the pescatarian diet.<\/p>\n<p>\u201cLevels of mercury in fish range dramatically, but if you pick the right seafood, you\u2019ll have very little exposure,\u201d says registered dietitian <a href=\"http:\/\/www.janisjibrin.com\/\">Janis Jibrin<\/a>, an adjunct professor at Georgetown University.<\/p>\n<p><a href=\"https:\/\/www.fda.gov\/media\/102331\/download\">This table<\/a> from the FDA is a good resource for keeping track of the latest recommendations about mercury in fish. But as a rule of thumb, Jibrin suggests avoiding larger catch like swordfish, shark, king mackerel, and tilefish because they have more time to accumulate greater levels of mercury.<\/p>\n<p>Low-mercury options include shrimp, salmon, pollock, and catfish. While canned light tuna is safe for regular consumption, canned albacore tuna is very <a href=\"https:\/\/www.fda.gov\/food\/metals\/mercury-levels-commercial-fish-and-shellfish-1990-2012\" target=\"_blank\" rel=\"noopener\">high in mercury<\/a>\u00a0and should be consumed sparingly.<\/p>\n<h3>Quality<\/h3>\n<p>Your guiding principle for getting the best quality of seafood is to choose wild-caught fish whenever possible and avoid those that are farm-raised.<\/p>\n<p>\u201cWhen buying any animal protein, always choose the best quality that you can afford,\u201d says Cassetta. \u201cWhen it comes to fish and seafood, I like to go to a fish market where I can speak to someone and find out what\u2019s freshest and be able to see where the fish comes from. Wild-caught fish eat what they are naturally meant to eat, and therefore usually have greater ratios of omega-3s. Farm-raised fish eat corn and soy and are fed antibiotics.\u201d<\/p>\n<p>Most fish can also be purchased frozen, which means it can be thawed and eaten when needed so that you don\u2019t worry about wasting any. According to the U.S. Department of Commerce, most frozen seafood today is equal in quality to fresh. Check out their\u00a0<a href=\"https:\/\/www.fisheries.noaa.gov\/topic\/sustainable-seafood\/seafood-consumers\" target=\"_blank\" rel=\"noopener\">tips for buying and handling seafood<\/a>.<\/p>\n<h2>How to Get Started on a Pescatarian Diet<\/h2>\n<p>Ready to try out a pescatarian diet? <a href=\"http:\/\/sharonpalmer.com\/\">Sharon Palmer<\/a>, R.D., suggests creating a few go-to recipes that you enjoy and are easy to prepare, like black bean tacos or vegetarian stir-fry. \u201cThat way, you can make these recipes as easy go-to\u2019s on your busiest days.\u201d It can also be as easy as subbing the beef or chicken in some of your favorite recipes with fish.<\/p>\n<p>Set up a\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/clean-eating-meal-prep-tips\" target=\"_blank\" rel=\"noopener\">meal prep schedule<\/a>\u00a0that works for you, Nguyen suggests. Since fresh seafood should be prepared in one or two days, start with that at the beginning of the week and have frozen options stored in the freezer for mid-week.<\/p>\n<p>\u201cShrimp is great for stir-fry dishes, fish can be roasted in a pan for easy cleanup, and mussels and scallops are great for big batches of seafood pasta,\u201d says Nguyen. \u201cLook to canned tuna and sardines, which are both high in omega-3s, for easy lunch options.\u201d<\/p>\n<p>For vegetarians to ease into the diet, start by dropping in a seafood dish a few times a week, Jibrin suggests. \u201cBeing a pescatarian is basically being a vegetarian with the addition of seafood, so the transition for vegetarians is really easy. You could be a vegetarian on Monday, a pescatarian Tuesday, and a vegan on Wednesday.\u201d<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.bodi.com\/blog\/pescatarian-diet\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether you\u2019re a meat-eater who\u2019s recently been spurred to abstain from mammals or a vegetarian seeking more flexibility in your food choices, the pescatarian diet might be what you\u2019re looking for. It opens your nutrition to an entire ecosystem that may not occupy your plate regularly, while providing serious benefits for your heart, brain, and &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-13608","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13608","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=13608"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13608\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13608"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13608"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13608"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}