Pescatarian Diet: what to eat and advantages

Regardless of whether you are a carnivore that was recently made to do without mammals or a vegetarian If you are looking for more flexibility in your food selection, the pescavarian diet may be what you are looking for. It opens your diet for an entire ecosystem that may not take your plate regularly and at the same time offers serious advantages for the heart, brain and general health.

Here you can find out how to follow a pescavarian diet and why you would like to want.

What is a pescavarian diet?

A pescavarian diet usually follows one Vegetarian dietApart from the addition of fish and seafood. Some pescatians also have dairy products and eggs in their diet, others don’t.

“Most peskatarians eat many vegetarian meals and only include fish or seafood a few times a week,” says Jenn Cassetta, CN, MSMaster of Science in nutrition and certified nutritionist in Santa Monica, who has been doing a pescavarian diet for more than 15 years.

Advantages of a pescavarian diet

Accordingly Monika Jacobson, RDNA registered nutritionist in Spokane, Washington, can offer the pescavarian diet considerable advantages:

1. Brain and heart health

Many fish – such as salmon, sardines and mackerel – are High in Omega-3Swhich are for cardiovascular and advantageous and glycemic Health and can support the health of the brain.

2. Weight management

“The food of fish or shellfish alongside a healthy diet that is rich in fruit, vegetables, legumes, healthy fats and whole grains in the appropriate calorie industry is very advantageous for weight loss,” says Jacobson.

3. Lean protein

Most seafood are high in protein But lower in calories and saturated fat than other meat species with which you can meet your Protein requirement With fewer calories.

4. Sustainability

A pescavarian diet is generally sustainer To eat as meat, fishing can have a smaller CO2 footprint than the animals we consume.

What you should pay attention to a pescavarian diet

Nutrients

If a pescavarian diet is done correctly, it can have great health benefits. It is traditionally saturated fats lower and focuses on nutritious vegetable food and lean protein.

“However, there are always opportunities to make healthy eating unhealthy,” says Ha nguyenRD, LDN, a registered nutritionist in Philadelphia. “Technically speaking, a pescavarian diet can be pop-hard for breakfast, frozen fish sticks for lunch and french fries for dinner.”

So instead of filling yourself processed Or fried food recommends cassetta to grill, bake or poach her seafood Protein sources on a plant -based basis like beans, nuts and seeds.

For example, try a lentil salad or hummus as a side dish instead of potatoes and other simple strengths. Or choose a single packs or two tablespoons of almond butter with fresh vegetables as a lunch snack instead of a coffee biscuits or whatever in the next machine.

mercury

The condition of our environment means that almost every fish contains mercury. However, this is no reason to remove fish from your diet or avoid pescavarian diet.

“The mercury degree in the fish range dramatically, but if you select the right seafood, you will have very little exposure,” says registered nutritionist Jabani Jinis JibinAn additional professor at Georgetown University.

This table The FDA is a good resource to pursue the latest recommendations for mercury in fish. But as a rule of thumb, Jibrin suggests greater catch such as swordfish, shark, king macro and tilefish because they have more time to collect a higher level of mercury.

The options with low Mercury include shrimp, salmon, pollock and catfish. While the tuna is safe for regular consumption, Albacore tuna is very high in mercury And should be consumed sparingly.

Quality

Their guiding principle for the best quality of seafood is to choose wildly caught fish if possible and to avoid those who grew up for agriculture.

“If you buy an animal protein, always choose the best quality you can afford,” says Cassetta. “When it comes to fish and seafood, I like to go to a fish market where I can speak to someone and find out what is fresh and see where the fish comes from. Wild caught fish eat what you should of course eat, and therefore usually have greater conditions of omega-3s. Farmfish fish eat corn and soy and are fed with antibiotics. “

Most fish can also be bought frozen, which means that it can be thawed and eaten if necessary so that they are not worried about waste from anyone. According to the US Ministry of Trade, most frozen seafood is now the quality of quality. Take a look at yours Tips for buying and dealing with seafood.

How to start with a pescavarian diet

Ready to try a pescavarian diet? Sharon PalmerRD, suggests creating a few recipes that you enjoy and are easy to prepare, such as black beans tacos or vegetarian roasts. “In this way you can make these recipes as a simple contact point on your busiest days.” It can also be as simple as the beef or chicken in some of your favorite recipes with fish.

Set up A Meal preparation plan This works for them, suggests Nguyen. Since fresh seafood should be prepared in one or two days, start at the beginning of the week and kept frozen options for the mid -week in the freezer.

“Shrimp are ideal for glasses dishes, fish can be roasted in a pan for a simple cleanup, and mussels and scallops are ideal for large pasta with seafood,” says Nguyen. “Take a look at tuna and sardines in doses, both of whom are in omega-3-3 close, for simple lunch options.”

Jibrin suggests that the vegetarians can go into the diet a few times a week a few times a week. “Being a pescatarian is basically vegetarian when adding seafood, so the transition for vegetarians is really easy. You could be a vegetarian on Monday, a Pesatar Tuesday and a vegan on Wednesday. “