Pescatarian
What is a pescatarian diet?
A pescatarian follows a primarily plant-based diet but includes fish and other seafood as their main source of animal protein. Unlike vegetarians, who avoid all meat, pescatarians include fish while typically excluding other types of meat such as poultry, pork, or beef. The pescatarian diet often consists of grains, legumes, vegetables, fruit, nuts, seeds, and sometimes dairy products.
Pescatarians enjoy a wide variety of dishes that can be centred around all types of seafood and vegetables. To complement these meals, pescatarians incorporate whole foods like quinoa, lentils and leafy greens, ensuring a nutrient-rich and diverse eating plan. Convenient options like pescatarian meal delivery services make it easier than ever to access fresh, vegetarian and seafood-based meals tailored to this lifestyle. For our full range of healthy pescatarian meals, click on the box below.
Health benefits of a pescatarian diet
The pescatarian diet offers numerous health advantages. Fish, especially fatty fish like salmon and tuna, are packed with omega-3 fatty acids, which support heart health, brain function, and reduce inflammation. By avoiding red and processed meats, pescatarians may lower their risk of heart disease, certain cancers, and Type 2 diabetes. The inclusion of vegetables and whole grains provides essential vitamins, minerals, and fibre, further enhancing overall health. More info at bottom of page.
Pescatarian Meals
Environmental impact of choosing pescatarian
Opting for a pescatarian lifestyle can contribute to a healthier planet. Seafood generally has a lower carbon footprint compared to red meat, and sustainable fishing practices help minimise ecological damage. Pescatarian meal delivery services that prioritise sustainably sourced ingredients and reducing food waste make it even easier to reduce greenhouse gas emissions and support a more responsible food system.
Mercury in fish: risks and recommendations
One extra consideration for those eating a pescatarian diet is mercury. Mercury, a toxic heavy metal, accumulates in fish, particularly large predatory species like shark, swordfish, and king mackerel. High mercury levels pose risks such as neurological damage, especially for pregnant women and children. To reduce exposure, focus on low-mercury options like salmon, sardines, prawns, crab and scallops.
How much fish should you eat?
For most adults, dietary guidelines recommend eating 2-3 servings (about 200-300 grams) of seafood per week, prioritising low-mercury choices. Balanced consumption ensures you reap the nutritional benefits while minimising health risks. Awareness and moderation are key to safe and healthy seafood consumption.
