Whether you’re someone who usually eats meat but is considering cutting out mammals or a vegetarian looking to expand your food options, the pescatarian diet might be the solution you’ve been searching for. By incorporating fish and seafood into your meals, you open up a whole new world of nutrients that you may not typically get from your diet, all while reaping the benefits for your heart, brain, and overall health.
Curious about how to adopt a pescatarian diet and the reasons behind it? Keep reading to find out.
What Is a Pescatarian Diet?
A pescatarian diet is primarily vegetarian, with the addition of fish and seafood. Some pescatarians also include dairy and eggs in their diet, while others do not.
“Most pescatarians consume mostly vegetarian meals and incorporate fish or seafood a few times a week,” explains Jenn Cassetta, CN, MS, a certified nutritionist with a master’s degree in nutrition, who has followed a pescatarian diet for over 15 years.
Benefits of a Pescatarian Diet
According to Monika Jacobson, RDN, a registered dietitian nutritionist in Spokane, Washington, the pescatarian diet can provide significant advantages:
1. Brain and Heart Health
Fish like salmon, sardines, and mackerel are rich in omega-3s, which can benefit cardiovascular and glycemic health and support brain function.
2. Weight Management
“Incorporating fish or shellfish into a balanced diet that includes fruits, vegetables, legumes, healthy fats, and whole grains within the appropriate calorie range can be very helpful for weight loss,” says Jacobson.
3. Lean Protein
Seafood is a great source of protein, with fewer calories and saturated fat compared to other types of meat, making it easier to meet your protein needs without excess calories.
4. Sustainability
Choosing a pescatarian diet is often more environmentally sustainable than a meat-based diet, as fishing typically has a lower carbon footprint than livestock farming.
Considerations on a Pescatarian Diet
Nutrient Intake
A well-planned pescatarian diet can offer numerous health benefits, as it tends to be lower in saturated fats and emphasizes nutritious plant-based foods and lean protein sources.
However, as Ha Nguyen, RD, LDN, a registered dietitian in Philadelphia, points out, it’s essential to avoid turning a healthy diet into an unhealthy one. Instead of relying on processed or fried foods, Cassetta recommends preparing seafood by grilling, baking, or poaching, and incorporating plant-based protein sources like beans, nuts, and seeds into your meals.
For example, consider opting for a lentil salad or hummus instead of simple starches like potatoes. Additionally, choose a nutritious snack like almond butter with fresh vegetables over high-calorie, processed options.
Mercury Exposure
Due to environmental factors, almost all fish contain some level of mercury. However, this shouldn’t deter you from including fish in your diet or following a pescatarian lifestyle.
“Mercury levels in fish can vary widely, but by selecting the right seafood, you can minimize your exposure,” explains registered dietitian Janis Jibrin, an adjunct professor at Georgetown University.
While referring to the FDA’s guidelines on mercury levels in fish is helpful, Jibrin advises avoiding larger fish like swordfish, shark, king mackerel, and tilefish, as they tend to accumulate higher levels of mercury. Opt for low-mercury options such as shrimp, salmon, pollock, and catfish. Canned light tuna is considered safe for regular consumption, but limit intake of canned albacore tuna due to its high mercury content.
Quality of Seafood
When selecting seafood, prioritize wild-caught fish over farm-raised varieties for the best quality and nutritional value.
“Always opt for the highest quality seafood that fits your budget,” suggests Cassetta. “When purchasing fish and seafood, consider visiting a fish market where you can speak with knowledgeable staff, learn about the freshness of the products, and understand the sourcing. Wild-caught fish typically have higher omega-3 content as they feed on their natural diet, while farm-raised fish are often fed corn, soy, and antibiotics.”
Most fish can be purchased frozen, maintaining quality and freshness for future consumption. According to the U.S. Department of Commerce, frozen seafood is comparable in quality to fresh options. Follow their guidance on buying and handling seafood for the best experience.
Getting Started on a Pescatarian Diet
Interested in transitioning to a pescatarian diet? Sharon Palmer, R.D., recommends preparing a few favorite and easy-to-make recipes, such as black bean tacos or vegetarian stir-fry. These go-to dishes can simplify meal planning on busy days and help you substitute fish for beef or chicken in your favorite recipes.
Create a meal prep routine that suits your schedule, advises Nguyen. Since fresh seafood is best consumed within a day or two, start the week with fresh options and keep frozen alternatives for later use.
“Shrimp is perfect for stir-fries, fish can be quickly roasted for minimal cleanup, and mussels and scallops are ideal for seafood pasta dishes,” suggests Nguyen. “Canned tuna and sardines, both rich in omega-3s, make convenient lunch choices.”
For vegetarians easing into a pescatarian diet, Jibrin recommends gradually introducing seafood dishes a few times a week. She notes that transitioning to a pescatarian lifestyle from a vegetarian one is relatively straightforward, allowing for flexibility in meal choices. For example, you could enjoy a vegetarian meal one day, include seafood the next, and opt for a vegan meal the following day.