Pescatarian Diet: Diet and Benefits

Whether you have been recently motivated to quit mammals or Vegetarian Looking for higher flexibility in food choices, the Pescatian diet may be what you want. It opens up your nutrition to an entire ecosystem that may not be able to occupy the plate regularly while delivering serious benefits to your heart, brain, and overall health.

This is how to follow the pescatian diet and why you want to follow it first.

What is a pescatian diet?

Pescatian diet mainly follows vegetarian dietIn addition to adding fish and seafood. Some pescatarians also include dairy and eggs in their diet, while others do not include dairy and eggs.

“Most pescatarians eat a lot of vegetarian food, including only fish or seafood every week,” Jenn Cassetta, CN, MSa Master of Nutrition Science and Certified Nutritionist in Santa Monica, has been engaged in the pescatian diet for over 15 years.

Benefits of pescatian diet

according to Monika Jacobson, RDNa registered nutritionist nutritionist in the Pestaria Diet can bring significant benefits:

1. Brain and heart health

Many fish such as salmon, sardines and mackerel – High Omega 3this is for cardiovascular and blood sugar Healthy and may support brain health.

2. Weight management

“Eating a healthy diet rich in fruits, vegetables, beans, healthy fats and whole grains in the right calorie range, along with a healthy diet is very beneficial for weight loss,” Jacobson said.

3. Lean protein

Most seafood is High protein But calories and Saturated fat Better than other types of meat, let you meet Protein requirements Less calories.

4. Sustainability

Pescatian diet is usually More sustainable Instead of eating meat, the carbon footprint of fishing is smaller than the animals we consume.

What to look for on your pescatian diet

Nutrition

When done correctly, a pescatarian diet can bring great health benefits. Traditionally, it has lower saturated fats and focuses on nutritious plant foods and lean proteins.

But, “there is always a way to make a healthy diet unhealthy” Ha nguyenRD, LDN, Philadelphia Registered Dietitian. “Technically, the pescatarian diet can be a popular diet for breakfast, frozen fish sticks for lunch and fries for dinner.”

So, instead of filling in deal with Or fried food, cassava suggests roasting, baking or boiling seafood and choosing Source of plant-based proteins For example, beans, nuts and seeds.

For example, try lentil salad or hummus as a side dish instead of potatoes and other simple starch. Or choose a pack or two tablespoons of almond butter, some of which are fresh vegetables for lunch snacks, rather than pastries in the coffee shop or anything from the nearest vending machine.

mercury

The state of our environment means that almost every fish contains mercury. But this is not the reason to eliminate fish from your diet or avoid eating.

“There is a lot of mercury in the fish range, but if you choose the right seafood, you have very little mercury.” Jabanis Jinis Jibinan adjunct professor at Georgetown University.

This table The FDA is a great resource to keep track of the latest recommendations about mercury in fish. However, based on experience, Jibrin recommends avoiding larger captures such as swordfish, sharks, mackerel and tilefish, as they have more time to accumulate larger mercury.

Low mercury options include shrimp, salmon, pollock and catfish. While canned light tuna can be used for regular consumption, canned Albacore Tuna is very High mercury And should be eaten with caution.

quality

Your guideline for getting the best seafood quality is to choose wild fish whenever possible and avoid those that are farmed.

“When buying any animal protein, always choose the best quality you can afford,” Casetta said. “When it comes to fish and seafood, I like to go to a fish market where I can talk to someone, find out the freshest things, and be able to see where the fish comes from. The foods wild fish eat naturally and therefore usually have a larger omega-3. Fish raised on the farm eat corn and soy and are fed with antibiotics.”

Most fish can also be frozen, which means they can be thawed and eaten when needed so that you don’t have to worry about wasting anything. According to the U.S. Department of Commerce, most frozen seafood today are of the same quality as fresh. Look at them Tips for buying and handling seafood.

How to Start a Pescatian Diet

Ready to try the pescatian diet? Sharon PalmerRD recommends creating recipes that you like and are easy to prepare, such as black bean tacos or vegetarian stir-fry. “That way, you can make these recipes easily accessible on your busiest days.” It may also be as easy as taking off beef or chicken in your favorite fish recipes.

Set up a Meal preparation schedule Nguyen suggests that this works for you. Since fresh seafood should be prepared within a day or two, start from the beginning of the week and store the frozen option in the refrigerator for storage in the medium term.

“Shrimp is great for stir-frying and can grill fish in a pot for easy cleaning, and mussels and scallops are great for large batches of seafood pasta,” Nguyen said. “Looking for canned tuna and sardines, they are both easy to lunch.”

Jibrin recommends that in order to reduce the diet of vegetarians, first put seafood dishes in a few times. “The people who become pescatian are basically vegan, plus Shanghai, so the transition to vegan is really easy. You might become vegan on Monday, Pastari on Tuesday, and vegan on Wednesday.”