Pesatarian diet: What do you eat and run out?

Whether you are except for the recent meat to refrain from mammals or a vegetable Searching for more flexibility in your nutritional choices, Pescatarian diet may be what you are looking for. It opens your nutrition to a complete ecosystem that may not occupy your plate regularly, while providing serious benefits to your heart, brain and health in general.

Here’s how to follow a Pescatarian diet and why do you want in the first place.

What is a Pescatarian diet?

Pesatarian diet is mostly followed Vegetable dietAside from the addition of fish and seafood. Some sugar also include dairy and egg products in their diet, while others do not.

“Most of them eat many vegetable meals and only include fish or seafood several times a week,” says most of the simple fish that include fish or seafood only several times a week. Jin Casseta, CN, MSMaster of Science in Nutrition and Dietitian Approved in Santa Monica, who was on a Pescatarian diet for more than 15 years.

Benefits of Pescatarian

according to Monica Jacobson, RDNDietitian registered in Spokan and Washington, can provide a great benefits diet:

1. brain and heart health

Many fish – such as salmon, sardines and mackerel – High in omega 3sWhich is useful for cardiovascular disease and Blood sugar level Health may support brain health.

2. Weight management

“Eating fish or shellfish, as well as a healthy diet rich in fruits, vegetables, legumes, healthy fats, and whole grains in the appropriate calorie range, is very useful for weight loss,” says Jacobson.

3. The lean protein

Most seafood High in protein But less calories and Saturated fat Other types of meat, allowing you to meet Protein requirements With fewer calories.

4. Sustainability

Pesatarian diet is generally More sustainable From eating meat, where fish can have a carbon fingerprint smaller than raising animals that we consume.

What are you looking for on a Pescatarian diet

Nutrients

Upon properly finished, the Pescatarian diet can have great health benefits; Traditionally less in saturated fat and focuses on nutritious plant foods and lean protein.

However, “there are always ways to convert unhealthy diets,” he says Here is NagwinRD, LDN, Nutrition Specialist in Philadelphia. “Technically, a diet can be a diet for bacoarine feeding on breakfast, frozen fish sticks for lunch, and fried potatoes for dinner.”

So instead of filling to treat Or fried foods, Cassetta recommends a barbecue, bread, or overfishing Plant protein sources Such as beans, nuts and seeds.

For example, try lentils or chickpeas salad as a side dish instead of other simple potatoes and carbohydrates. Or go to one or two tablespoons of almond butter with some fresh vegetables as a light meal in the middle of the day instead of coffee store or anything else in the nearest sale machine.

Mercury

The condition of our environment means that almost every fish contains mercury. But this is not a reason to get rid of fish from your diet or avoid Pescatarian diet.

“Mercury levels in the range of fish significantly, but if you choose the right seafood, you will not have little exposure,” says registered dietitian. Gabanis Jennis JabinAssistant Professor at Georgetown University.

This table From the Food and Drug Administration is a good resource to track the latest recommendations about mercury in fish. But as a rule, Jibrin suggests avoiding larger fishing such as swords, shark, mackerel king, and tile thickness because they have more time to assemble larger levels of mercury.

Low brain options include shrimp, salmon and catfish. While canned tuna is safe for regular consumption, canned tuna is very albakor High in mercury And you must be consumed slightly.

quality

Your guideline principle to get the best quality of seafood is the choice of fish that are hunting in the wild whenever possible and avoid those that are deported on the farm.

“When you buy any animal protein, always choose the best quality you can bear,” says Casseta. “When it comes to fish and seafood, I like to go to the fish market where I can talk to someone and know what is new and I am able to see where the fish come from. Fish that are hunting in the wild eats what is aimed at eating normally, and therefore usually have more levels of omega -3s. Fish cultivated on the farm eats corn and soybeans and feeds on antibiotics.”

Most frozen fish can also be purchased, which means that they can be dissolved and eaten when needed so as not to worry about wasting anything. According to the US Department of Trade, most frozen seafood today are equal in quality to fresh. verify Tips for buying and dealing with seafood.

How to start with a Pescatarian diet

Are you ready to try a Pescatarian diet? Sharon PalmerRD suggests creating some of the recipes you enjoy and easy to prepare, such as black taco sandwiches or vegetable stirring. “In this way, you can make these recipes easy to move in your most crowded days.” It can be easy as it spoils the beef or chicken in some of your favorite recipes with fish.

Prepared by a Preparatory table meal This suits you, suggests Nagwin. Since fresh seafood should be prepared in a day or two, start with it at the beginning of the week and store frozen options in the refrigerator in the middle of the week.

“The shrimp is great for vibrant dishes, and fish can be roasted in a frying pan for easy cleaning, and the mussels and the hearts are great for great sins of seafood pasta.” “Look at tuna and canned sardines, which rise in omega -3, for easy lunch options.”

In order to relieve vegetarians in the diet, start dropping the seafood dish several times a week, as Jibrin suggested. “Being cookies is essentially to be vegetarian with the addition of seafood, and therefore the transition to vegetarians is really easy. It can be vegetarian on Monday, Pescaqari on Tuesday, and two vegetables on Wednesday.”