What is the Diet Called When You Eat Fish? A Guide to Pescetarianism

Globally, approximately 3% of adults followed a pescetarian diet in 2018, demonstrating its growing popularity. So, what is the diet called when you eat fish? It is a pescetarian diet, a flexible eating pattern that combines a primarily plant-based diet with the inclusion of fish and seafood.

Quick Summary

A pescetarian diet combines a vegetarian diet with fish and seafood. It offers heart-healthy omega-3s and lean protein while excluding red meat and poultry for potential health and environmental benefits.

Key Points

• Definition: A pescetarian diet is a vegetarian diet that includes fish and seafood, but excludes all other land-based animal meat and poultry.

• Nutrient-Rich: Fish provides heart-healthy omega-3 fatty acids, high-quality protein, and essential nutrients like vitamin B12, iron, and zinc.

• Health Benefits: This diet is linked to improved heart health, lower cancer risk, and better weight management due to its high omega-3 and fiber content.

• Primary Foods: Staples include fish, shellfish, vegetables, fruits, legumes, whole grains, nuts, and seeds. Dairy and eggs are optional.

• Environmental Impact: It generally has a lower environmental footprint compared to meat-heavy diets, especially when prioritizing sustainable seafood.

• Important Considerations: Be mindful of mercury levels in certain fish and choose lower-mercury options to minimize exposure.

• Easy to Follow: Its flexibility makes it a more accessible and sustainable dietary change for many compared to strict vegetarianism or veganism.

Understanding the Pescetarian Diet

The term "pescetarian" is a portmanteau of the Italian word "pesce," meaning fish, and the English word "vegetarian". This dietary practice essentially involves abstaining from all meat and poultry but including fish and other seafood. Many people adopt this lifestyle for a variety of reasons, including health benefits, environmental concerns, or ethical motivations. It provides a middle ground for those who wish to reduce their meat consumption without fully committing to a vegetarian or vegan lifestyle. The flexibility of including seafood allows for an easier transition for many and provides access to nutrients that can be more challenging to obtain from a strictly plant-based diet.

What can you eat on a pescetarian diet?

A pescetarian's plate is typically colorful and varied, with the majority of calories coming from plant-based sources. The following are staples of a pescetarian diet:

• Fish: Both fatty fish like salmon, tuna, sardines, and mackerel, and leaner white fish such as cod and tilapia are included.
• Shellfish: This includes shrimp, crab, clams, scallops, and oysters.
• Vegetables and Fruits: A wide variety of fresh produce forms the core of the diet, providing fiber, vitamins, and antioxidants.
• Legumes and Whole Grains: Protein-rich options like lentils, chickpeas, and beans, along with whole grains like quinoa, brown rice, and barley, are integral.
• Nuts and Seeds: These provide healthy fats and additional protein and include everything from almonds and walnuts to chia and flaxseeds.
• Dairy and Eggs (Optional): Many pescetarians, like lacto-ovo vegetarians, choose to include dairy products and eggs for added nutritional benefits, but this is a personal choice.

Health benefits of going pescetarian

Adopting a pescetarian diet is associated with numerous health advantages, largely due to the emphasis on plant foods and the inclusion of nutrient-dense seafood. These benefits include:

• Improved Heart Health: Fish, particularly fatty fish, are a primary source of omega-3 fatty acids (EPA and DHA), which are crucial for cardiovascular health. Regular fish consumption has been linked to a reduced risk of heart attacks, lower blood pressure, and better blood lipids.
• Lower Cancer Risk: Studies have shown that people who follow a pescetarian or vegetarian diet have a lower overall risk of cancer, particularly colorectal cancer, compared to regular meat-eaters.
• Brain and Cognitive Support: The omega-3s found in fish are vital for brain health and cognitive function, potentially reducing the risk of dementia and age-related cognitive decline.
• Aids in Weight Management: The combination of lean protein from fish and fiber from plant-based foods can promote feelings of fullness and satisfaction, which can help manage calorie intake and support weight loss.
• Better Nutrient Intake: Including fish and seafood makes it easier to get essential nutrients like vitamin B12, iron, and zinc, which can be less bioavailable in a purely plant-based diet.

Considerations and potential drawbacks

While a pescetarian diet is very healthy, there are a few important considerations. The main concern is the potential for mercury exposure from certain fish. The FDA and EPA recommend that pregnant women and young children avoid high-mercury fish like shark, swordfish, king mackerel, and tilefish. For most healthy adults, the benefits of eating fish outweigh the risks, especially when choosing low-mercury options like salmon, sardines, and tilapia. Additionally, for those who omit dairy and eggs, careful planning is necessary to ensure adequate intake of nutrients like iron, vitamin D, and calcium. Opting for sustainable seafood is also important to minimize environmental impact and support healthy ocean ecosystems.

Pescetarian vs. Other Diets: A Comparison

Feature	Pescetarian	Vegetarian	Omnivore
Protein Sources	Fish, seafood, eggs (optional), dairy (optional), legumes, nuts, seeds	Eggs (optional), dairy (optional), legumes, nuts, seeds	Meat, poultry, fish, seafood, eggs, dairy, legumes, nuts, seeds
Exclusions	Red meat, poultry	All animal flesh (meat, poultry, fish, seafood)	None
Key Nutrients from Animal Source	Omega-3s, Vitamin B12, Vitamin D, Iron, Zinc	Calcium, Vitamin D, B12 (if consuming eggs/dairy)	Complete protein, Iron, B12, Zinc, Omega-3s
Nutrient Balance	Easier to obtain a wider range of nutrients than a strict vegetarian, especially B12 and Omega-3s.	Requires careful planning to avoid potential deficiencies in B12, Iron, Omega-3s.	Typically provides all essential nutrients but can include higher levels of saturated fat and cholesterol.
Associated Health Risk	Minimal with low-mercury fish. High-mercury fish should be limited.	Potential for deficiencies if not well-planned.	Higher risk of heart disease, certain cancers, and type 2 diabetes linked to red meat consumption.
Environmental Impact	Significantly lower than a meat-heavy diet, especially with sustainable choices.	Lower greenhouse gas emissions and land use compared to diets including meat.	Higher environmental footprint due to livestock production.

Starting a Pescetarian Diet

Transitioning to a pescetarian lifestyle can be a gradual and rewarding process. Here are a few tips to get you started:

1. Begin Slowly: Instead of cutting out all meat at once, try replacing one meat-based meal per week with a fish-based or plant-based alternative. Gradually increase the frequency as you get more comfortable.
2. Explore New Recipes: Find inspiration from different cuisines known for their seafood and vegetable dishes, such as Mediterranean or Asian cooking.
3. Prioritize Sustainable Seafood: Use resources like the Monterey Bay Aquarium’s Seafood Watch to make environmentally responsible choices.
4. Embrace Plant-Based Proteins: On days when you don't eat fish, focus on hearty plant-based proteins like lentils, chickpeas, tofu, and edamame.
5. Focus on Whole Foods: Build meals around fresh produce, whole grains, and lean proteins rather than relying on processed foods, which can be high in sodium and unhealthy fats.

Conclusion: A Balanced Choice for Health and the Environment

Ultimately, a pescetarian diet offers a well-rounded and sustainable approach to eating that reaps many of the health benefits of a plant-based diet while providing the nutritional advantages of seafood. By focusing on whole foods, lean proteins, and omega-3 rich fish, individuals can support their heart and brain health, manage weight, and lower their risk of chronic diseases. While being mindful of mercury levels and choosing sustainable options is important, the diet's flexibility and balanced nutritional profile make it an excellent choice for those seeking a healthier and more environmentally conscious way of living.

For more information on balancing a pescetarian diet, consider reviewing the insights provided by Harvard Health.(https://www.health.harvard.edu/nutrition/thinking-about-becoming-a-pescatarian-what-you-should-know-about-the-pescatarian-diet)

Frequently Asked Questions

What is the primary difference between a pescetarian and a vegetarian?

The main difference is that a pescetarian eats fish and seafood, while a vegetarian does not consume any animal flesh, including fish.

Can you lose weight on a pescetarian diet?

Yes, many people experience success with weight loss on a pescetarian diet because it focuses on lean protein and high-fiber, low-calorie foods. A structured meal plan focused on whole foods can help with appetite control.

What are some good sources of protein for pescetarians?

Excellent protein sources for pescetarians include fish (like tuna, salmon, and cod), shellfish (shrimp, scallops), eggs, dairy (if included), legumes, tofu, and nuts.

How often should a pescetarian eat fish?

Most nutritionists recommend eating fish at least 2-3 times per week to get the benefits of omega-3s and other nutrients without overconsumption.

What are the risks of a pescetarian diet?

The primary risk is potential exposure to mercury from certain types of fish. It's best to limit high-mercury fish like shark and swordfish, and choose low-mercury options such as salmon and sardines.

Do pescetarians eat eggs and dairy products?

The inclusion of eggs and dairy is optional and based on personal preference. Many pescetarians include them, similar to a lacto-ovo vegetarian diet.

Is the pescetarian diet better for the environment than an omnivorous diet?

Yes, a pescetarian diet typically has a lower environmental footprint than a diet rich in red meat and poultry, particularly when focusing on sustainably sourced seafood.