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Pescatarian Diet - What to Eat?

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Pescatarian Meal Plan

The Pescatarian diet includes fish and other aquatic animals, and yet is considered a vegetarian diet. "Pesce'' means fish, so people who include fish along with their vegetarian diet are known as Pescatarians or pesco-vegetarians. There are no proper guidelines to determine the difference between vegetarian and Pescatarian. 

Healthy Xpress provides the customers with the Pescatarian meal plan that suits their requirements. Customers can enjoy plant-based protein, seafood, dairy products, and eggs. The seafood available here is wild-caught and natural. You can place an order for your preferred diet by visiting their website. 

Also, there are no proper rules to make sure how frequently you should eat fish so that you are considered a Pescatarian. For example, you may include fish as a part of your daily diet or you may eat it occasionally. Legumes, dairy products, eggs, and seafood provide protein to Pescatarians. This provides all the nutrients that are required for the body and thereby maintaining a balanced diet.

If we choose the Pescatarian diet, then it flexibly modifies your vegetarian diet. It adds omega-3 fatty acids and lean protein to your diet. Pescatarian diet is compared to the Mediterranean diet as fish is considered as the primary source of protein in the diets. Pescatarian diet is also called a semi-vegetarian diet because it includes plant-based foods like fruits, vegetables, and whole grains and also a part of animal products such as seafood.

According to nutritionists, Pescatarians are those people who plan meals as they are health-conscious. People follow the Pescatarian diet for two reasons:

  • People consider a seafood diet to acclimate to plant-based foods.
  • People consider the Pescatarian diet to avoid red meat.

Being a Pescatarian you can eat fruits and vegetables, seafood, eggs, dairy products and grains, legumes, whole grains, healthy fats, dark leafy greens.

  1. Seafood: Pescatarian diet includes seafood from saltwater such as tuna, salmon, shrimp, clams, oysters, and shellfish, and also from freshwaters such as perch and trout.
  2. Eggs and dairy products: Some Pescatarians eat dairy products and eggs and some may not. A Pescatarian who prefer eggs and products from dairy is known as Lacto-ovo-Pescatarian. 
  3. Poultry, Meat, and Game: Whether you eat animal products like cheese and yogurt or not, you will not be able to eat meat if you have opted for a Pescatarian diet. The meaning of this is that you will avoid eating red meat such as bison, beef and lamb, poultry, game, and pork.
  4.  Vegetables: A balanced Pescatarian diet includes vegetables such as yellow, bright red, and orange peppers, broccoli, brussel sprouts, eggplant, cauliflower, etc.
  5. Frozen and fresh fruits: The Pescatarian diet includes fruits such as oranges, bananas, apples, grapefruit, berries, etc.
  6. Healthy fat: Pescatarian diet includes walnuts, chia seeds, almonds, avocados, and olive oil.
  7. Whole grains: Pescatarian diet includes brown rice pasta, whole wheat bread, Barley, quinoa, etc.
  8. Legumes and plant-based proteins: Diet includes soybeans, lentils, black beans, chickpeas, and tofu.

Even though you follow a Pescatarian diet, you should follow healthy cooking methods. Consuming processed foods and fried fish isn't a good way to follow this diet. Use broil or grill fish, healthy cooking oils. Baking, sautéing, and steaming the seafood is also the best way to cook food.

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