Pescatarians can eat most common breakfast foods, such as eggs, cereals, breads, yogurt, milk, fruits, and nuts. Learn more about the pescatarian diet
When it comes to the pescatarian diet, the good news is that most common breakfast foods can be incorporated without difficulty:
What is a pescatarian diet?
One of the main reasons for adopting a pescatarian diet is to avoid the health problems concerned with eating processed meat, while reaping the health benefits of eating fish.
What do pescatarians eat?
Foods that can eaten on a pescatarian diet include:
- Dairy (eggs, yogurt, cheese, milk)
- Seeds and nuts
- Whole grains
Food that should be avoided in a pescatarian diet include:
- Processed meat
Why do people choose to adopt a pescatarian diet?
- Health concerns: Most of the animal meat that people usually consume has a very high amount of cholesterol and unhealthy fats that may cause diseases such as high blood pressure,heart attack, and stroke. However, fish is a lean source of protein, low in unhealthy fats, cholesterol, and calories.
- Environmental concerns: Nowadays, people are becoming more environmentally conscious regarding their eating habits. This is because raising livestock for meat and processing meat and dairy are some of the leading sources of environmental pollution in most countries.
- Ethical concerns: In some cases, people may be against the idea of eating meat because of cultural or religious reasons. Others may be against the idea of slaughtering animals or against substandard practices of raising livestock and the exploitation of cheap labor in the meat industry.
What are the health benefits of a pescatarian diet?
- Healthy source of protein: Fish is rich in protein but does not have additional calories and harmful fats.
- Omega-3 fatty acids: Fish is high in omega-3 fatty acids, which are essential fatty acids that cannot be made naturally in the body and must be obtained through diet.
- Micronutrients: Seafood is rich in micronutrients such as zinc and selenium, which are needed for immune health and other important functions of the body.
- More options: Unlike vegetarian or vegan diets, a pescatarian diet offers more variety of options when it comes to what you can and cannot eat.
Medically Reviewed on 11/3/2021
Wozniak H, Larpin C, de Mestral C, Guessous I, Reny JL, Stringhini S. Vegetarian, pescatarian and flexitarian diets: sociodemographic determinants and association with cardiovascular risk factors in a Swiss urban population. Br J Nutr. 2020;124(8):844-852. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7525113/
Kim H, Rebholz CM, Hegde S, et al. Plant-based diets, pescatarian diets and COVID-19 severity: a population-based case–control study in six countries. BMJ Nutrition, Prevention & Health. 2021;4. https://nutrition.bmj.com/content/4/1/257