Pescetarian
Enjoy health benefits of a plant based diet that allows fish, seafood; plan diet to ensure adequate nutrients
Recommended For
Arthritis, Blood pressure, high, BMI, high, Cancer, prevention, Carbon footprint, reduction, Chronic disease, reduce risk, Gut health, support, Heart disease, prevention, treatment, Heart health, Insulin resistance, Obesity related health problems, Weight loss.
Diet Goals
Allows fish, seafood; limit mercury
- Monitor mercury intake in fish servings
- Monitor intake for nutritional deficiencies
- Ensure amino acids with some animal proteins
Adding seafood and fish to an already healthy plant based diet provides additional omega-3s and nutrients that are great for your health.
Food Recommendations
Foods to Eat
Seafood: Fish, shellfish, crab, lobster, shrimp, clams, oysters
Whole grains: Whole wheat bread & pasta, oatmeal, popcorn, quinoa, brown rice
Fruits, Vegetables: Berries, avocado, leafy greens, carrots
Nuts, Seeds: Chia seeds, flax, pepitas, almonds, walnuts
Plant based proteins: Tofu, tempeh, edamame, quinoa, nuts
Low fat dairy: Skim, 1% milk, yogurt, cheeses, buttermilk
Foods to Avoid
Red meat: Beef, lamb, pork, goat, veal, mutton
Poultry: Chicken, turkey, duck, goose
High mercury fish: Shark, swordfish, mackerel, tilefish
High sodium: Deli meat, soup, cheese, pizza, salty nuts & snacks
Saturated fats: Beef, lamb, pork, full fat dairy, butter, pastry, pie, biscuits
Processed foods: Fast or fried foods, packaged foods, frozen dinners, cakes
Diet Rules
Additional Information
Research
Like the Mediterranean diet, studies show lower levels of blood cholesterol, diabetes, and BP than non-vegetarians.
Long term studies show that pescetarian diets are associated with lower overall cancer risk.
People who eat fish have lower risk of abnormal heart rhythms, fewer fatal heart attacks.
Caveats
Caution: Not all foods marketed for vegetarians are healthy; prepackaged, highly processed (high in added sugar, salt, unhealthy fats, oils and calories); read nutrition labels carefully.
Limit mercury from fish; extra caution if considering pregnancy, pregnant or nursing.
Meat sources of iron absorbed easily, plant sources not absorbed as easily; try pairing iron foods with foods high in vitamin C to enhance absorption.
Vegetarian sources with all 9 essential amino acids; quinoa, hemp & chia seeds, buckwheat, spirulina.
References
Pescovegetarian Diet (or Pescatarian): May Boost Omega-3 Fats. (2021). American Institute for Cancer Research. https://www.aicr.org/cancer-prevention/food-facts/pescovegetarian-diet-or-pescatarian/
C RD, J. (2015). The Pescetarian Diet. Today’s Dietitian. https://www.todaysdietitian.com/newarchives/040715p32.shtml
Houghton, T. (2019). Thyroid Health & Plant-Based Diets – Your Questions Answered. T. Colin Campbell Center for Nutrition Studies. https://nutritionstudies.org/thyroid-health-plant-based-diets-your-questions-answered/
Kelikani, P., Reeves MD, M., & Orlich MD, M. (2023). Episode 10: Vegetarian Diet. Loma Linda University Health. https://lluh.org/patients-visitors/health-wellness/live-it/online-health-show/episode-10-vegetarian-diet
Kim, H., Caulfield, L., Garcia-Larsen, V., Steffen, L., Coresh, J., & Rebholz, C. (2019). Plant‐Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All‐Cause Mortality in a General Population of Middle‐Aged Adults. Journal of the American Heart Association. https://www.ahajournals.org/doi/10.1161/JAHA.119.012865
Le, L., & Sabaté, J. (2014). Beyond Meatless, the Health Effects of Vegan Diets: Findings from the Adventist Cohorts. NIH, National Library of Medicine, Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073139/
Malik, N. (2021). 23 Foods Vegetarians Can’t Eat (But Don’t Know It!). Oh My Veggies. https://ohmyveggies.com/foods-vegetarians-cant-eat-but-dont-know-it/
Vegetarian diet: How to get the best nutrition. (2023). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446
Vegetarian Diet. (n.d.). Medline Plus/NIH. https://medlineplus.gov/vegetariandiet.html
23 Foods Vegetarians Can’t Eat (But Don’t Know It!). (2017). Oh My Veggies. https://ohmyveggies.com/foods-vegetarians-cant-eat-but-dont-know-it/
Pawlak, R. (2017). Vegetarian Diets in the Prevention and Management of Diabetes and Its Complications. Diabetes Spectrum. https://diabetesjournals.org/spectrum/article/30/2/82/32272/Vegetarian-Diets-in-the-Prevention-and-Management
Tonstad, S., Nathan, E., Oda, K., & Fraser, G. (2019). Prevalence of hyperthyroidism according to type of vegetarian diet. NIH, National Library of Medicine, Cambridge University Press. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4377303/
Tonstad, S., Nathan, E. N., Oda, K., & Fraser, G. (2013). Vegan Diets and Hypothyroidism. NIH, National Library of Medicine, Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3847753/
Yamut RN, T. (2022). What is the Vegetarian Keto Diet? Benefits, Drawbacks, Food List, and Meal Plan. Perfect Keto. https://perfectketo.com/vegetarian-keto/