What do pescetarians eat? The answer is less trivial than it seems

The pescetarian diet is almost vegetarian, rich in fruit, vegetables, cereals and above all fresh fish: however, some indications must be followed.

Pescetarianism or  the pescetarian diet  is a semi-vegetarian diet , which includes the consumption of fresh or salt water fish (fish, crustaceans or molluscs) but which does not include other types of animal meat . Pescetarianism, also called pescatarianism or pescovegetarianism, indicates a plurality of dietary regimes that provide for the total abstention from the consumption of meat foods with the exception of those derived from any animal classified among aquatic invertebrates or fish, coming from freshwater fish. or salty.

What does a pescetarian eat, besides fish

Pescetarians also consume fresh fruit, grains and grains, seeds and nuts, legumes, and more, excluding meat from mammals and land animals. Typically, meals are eaten that include fruits, vegetables, whole grains, legumes and seafood, and fish. It is therefore presented as a complete food choice , which combines the vitamins, minerals and phytochemicals of foods of plant origin with the fatty acids and proteins of sea products.

Attention to the environment and the supply chain

Pescetarians are often also attentive to the environment and it is no coincidence that one of the principles of their cuisine is the use of fish as fresh and local as possible. Raw or cooked dishes, what matters is respect for the short supply chain and the work of local fishermen and producers , which is why it tends to be a 0 km diet . So short supply chain and local fishermen, i.e. the choice must fall on fish, molluscs and crustaceans at km 0 and the least polluting possible , coming from small-scale artisanal fishing and not trawling or farms.

Eating fish is good for you

From the point of view of health, it is known that eating fish is good for you, the INRAN (National Research Institute for Food and Nutrition) recommends consuming fish at least 2/3 times a week .fresh fish should always be preferred over farmed fishIt would be desirable to consume the fish rather than farmed fish because it has a firmer meat, richer in omega 3 and lower in saturated fat. Sometimes unsatisfactory protein intake is often the price to pay for eliminating meat from the diet. However, it must be emphasized that with the pescetarian diet, compared to the vegetarian one, it is instead easier to have a complete diet by associating the benefits of the classic vegetarian diet with those related to the consumption of fish. In fact , fish is low in saturated fat and rich in other nutrients , so substituting fish for meat means cutting calories and saturated fat from the diet. Don’t forget that some types of fish contain omega-3 fatty acids, the so-called good fats, excellent for heart health.


On the other hand, a meal plan of this type can be expensive if you plan to always buy fruit,a fresh fish meal plan can be expensivefresh fish and vegetables. Finally, it is better not to overdo it with large fish, typically able to accumulate higher levels of mercury . In particular, the pescetarians prefer the choice of blue fish such as anchovies, anchovies and sardines considered less polluted by toxic substances such as mercury. In general, one of the problems encountered in diets mainly based on plants is that the exclusion from the diet of foods of animal origin leads to the lack of vitamin B 12, which is important for the health of the nervous system and the metabolism of proteins . In the pescetarian diet, however, there are foods containing B12, and this does not make it necessary to supplement it.

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