What is a pescatarian diet?
The term PESCATARIAN is a popular one with an interesting diet concept, that is primarily a vegetarian diet, but includes, Seafood too. With nutritional advantages of fish and other sea food, the diet pattern focuses on vegetables and other plant-based foods.
Though it has many advantages, the reasons for the popularity are mainly environmental concerns, and personal choices. Also, many people follow this simply as a fad diet.
Who is a PESCATARIAN?
A pescatarian is a category that chooses to eat only sea food, along with a vegetarian diet in his meals. Like we term VEGETARIAN as someone who abstains from eating meats of any kind. Anon Vegetarian who eats meats of all kinds, so is a pescatarian who includes only SEAFOOD, and abstains from Poultry.
What all can a Pescatarian eat?
A pescatarian can eat everything is vegetarian and in meats, he only chooses seafood- fish, prawns and other items.
It is popular as it’s a highly sustainable diet and offer a lot of flexibility.
Foods included in a pescatarian diet:
1. Fish
Fish, a source of lean protein, antioxidants, omega 3, is the first choice for pescatarians. The many varieties in fish offer a lot of choices to the pescatarians.
Salmon, Mackerel, Tuna, Squids, Scallops and Oysters. Packed with nutrition, easy to cook, versatile, flavorful, and rich in vitamins and minerals, FISH is one of the best healthy foods that you can have.
Depending on personal preference, and meal plans, one can make a choice.
2. Vegetables
Leafy vegetables, root vegetables, Cruciferous vegetables are all a part of the pescatarian diet. Leafy green vegetables, like Spinach and Kale are a good choice. Cruciferous Vegetables like Broccoli, Cauliflower, Brussel sprouts are a healthy options and nutrition dense too. Root Vegetables like Carrots, Beetroots, and Sweet Potatoes are also a preferred choice, not only for pescatarians but for everyone.
Bell peppers and Zucchini are also low calories, and very filling. They also team up well with fish and make up for delicious meals.
3. Fruits
Fruits are the HEALTHIEST foods on earth and are a blessing of mother nature. Fruit is the best choice for everyone, not only pescatarians. And those who follow the pescatarian diet, include fruits in their meals on a daily basis.
Berries, citrus fruits, avocados, bananas, apples all have different benefits and are included in a pescatarians diet.
4. Grains
Whole grains are an essential component of a diet, whatever diet pattern that you may follow, maybe with the exception of a keto diet that restricts having grains as they are the primary sources of carbohydrates. Quinoa, Brown Rice, Oats, Whole wheat bread, Barley, Millets.
Any kind of grains are a staple for a pescatarian.
5. Legumes
Legumes are one of the best sources of plant-based proteins. Lentils, Chickpeas, Black beans, Kidney Beans, Peas are versatile, can be had as properly cooked form or be added to salads.
They always find a coveted place in a pescatarians meal. Soups and stews made from kidney beans, and legumes are very high in protein and liked by everyone. Chickpeas are the key ingredients in
Hummus which is a popular dip.
6. Nuts and Seeds
A wonderful choice for all fitness lovers, Almonds, Walnuts, Chia seeds, Flax Seeds, Pumpkin Seeds are all excellent food choices, and Pescatarians include these wholeheartedly in their diets.
7. Eggs
Eggs are an essential part of a pescatarian diet. Mostly, it’s a choice, but often it’s a preferred choice. High in protein, wholesome, nutritious and versatile, Eggs are wonder food for everyone.
8. Dairy Products
Dairy products like a variety of cheese, Greek yogurt, and curd can be consumed while you are on a pescatarian diet.
A pescatarian diet can vary significantly, depending on a person’s choice, and fitness goals. While some may have fish every day, some may choose to have it a few days of the week. It is flexible and has a variety of options as discussed here. There are many benefits of a pescatarian diet, as listed here.
BENEFITS OF PESCATARIAN DIET
A pescatarian diet is beneficial in many ways, some key benefits are:
1. Heart Health
The inclusion of fish, which is rich in omega 3 fatty acids, and has healthy fats. This reduces the inflammation, and also promotes good cardiovascular health.
2. Nutrient Rich
Wealth of high protein, vitamins, nutrition, antioxidants, omega 3 from fish, fruits, grains is there in a pescatarian diet. This makes it a preferred choice of people nowadays.
3. Weight management
A well balanced pescatarian diet with controlled portion sizes is ideal for weight management.
The healthy foods, with inclusions of grains, make the meals fuller and keep hunger at bay.
It focuses on health, and lowers the risk of chronic diseases such as diabetes, obesity and contributes to long term length.
A good combination of high protein, good fats, and fiber-rich food makes a Pescatarian diet one of the healthiest diets. It is enjoyable and healthy too.
With so many new diets and trends in fitness changing every day, it is best to choose and stick to a diet for a reasonable amount of time to see the impact and change that it can incorporate.
You may move/ change to a particular form of eating or a diet pattern subtly and try incorporating the food items slowly.
You will see a change only when you have followed a diet pattern for a while. Also, you may not want to shift immediately, so you may choose to have it once a day or twice a week. And simultaneously you may eliminate the foods that are not included in a pescatarian diet. This way, it will be easy for you to make the shift.
Enjoy your fitness journey, and your food too.
