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.