I Eat a Pescatarian Food Plan and I Love It!
I use the pescatarian food plan (most food plans are called diets as that is the most commonly researched label for search).
What is a pescatarian food plan?
From “Pescatarian Diet: What is It?”:
The pescatarian diet, coming from the Italian pesce meaning “fish,” is a diet that includes fish and shellfish as its only source of meat protein. That means beef, chicken, pork and lamb are out of the question — replaced by fish, shrimp, clams, and lobster instead. Pescatarians may choose to include eggs and dairy (referred to as a “lacto-ovo-pescatarian” diet), but still prioritize plant-based foods such as vegetables, fruit, and grains. There are no rules on the amount of fish eaten, only that it is permitted.
More than just a modern “fad diet”, pescetarianism has long-standing historical significance. Throughout religious history the pescatarian diet has been followed as both a practice of abstinence and a form of reverence, providing nutrients on sacred days when red meat and poultry were to be abstained from.
Today, motivations for pescetarianism are diverse. Proponents cite environmental and animal welfare as compelling arguments for cutting down their intake of red meat and poultry, noting that it takes a large amount of resources to house, feed, and process livestock. Toxic emissions and waste from livestock rearing are another point of contention for those worried about the wellbeing of the planet (although the fishing industry too can be problematic, with overfishing and fuel emissions from fishing boats damaging marine ecosystems).
From “List of Foods That a Pescatarian Can Eat”:
“Pescatarians are semi-vegetarians that focus on a plant-based diet with the inclusion of fish. Each individual chooses pescatarianism for a variety of reasons, which include an ethical or nutritional belief that avoiding all meat except fish provides an optimal diet. Regardless of the reason you choose to follow a pescatarian diet, there are benefits.
Pescatarians have no plant food restrictions. If you’re a pescatarian, you can eat any type of fruit, vegetable, grain or legume along with your fish. Some pescatarians, like some vegetarians, consume eggs and dairy products while others do not. Vegetarians who eat dairy follow an lacto-ovo vegetarian diet, so if you eat dairy, you can call yourself a lacto-ovo-pescatarian.
A pescatarian diet includes plenty of protein; a cooked 3-ounce serving of fish or shellfish generally supplies between 16 and 27 grams of protein, depending on the fish. Many fish, including salmon, herring, some freshwater trout and tuna, provide healthy omega-3 fatty acids, which reduce your risk of developing high blood pressure, high cholesterol and heart problems. Eating fish adds very little saturated fat, which increases your risk of heart disease, to your diet. Fish and shellfish supply varying amounts of cholesterol, with orange roughy containing just 20 milligrams per 3-ounce serving and shrimp containing 170 milligrams. A diet high in fish also helps meet your need for B-complex vitamins and fat-soluble vitamin D.”
From “ What do Pescatarians Eat?”:
- Make at least 50 percent of your meal vegetables (or 50 percent fruit at breakfast).
- Add a little healthy fat, such as olive oil, nuts, or avocados, when sautéing vegetables or dressing salads.
- Fill one-fourth of your plate with high-quality protein.
- Enjoy one-half cup of whole grains and/or other starchy foods (like sweet or white potatoes) four or five times a day.
