Hi, Seafoodies!
We hope many of you are taking on the challenge to “Go Pescatarian” this October and discovering how enjoyable a seafood-focused lifestyle can be! But if you haven’t gotten around to it yet, don’t worry—there’s never a wrong time to start adding more seafood to your diet.
For anyone who is still unclear about being a pescatarian or needs some solid info to share with friends and family who start asking, “So what exactly do you eat now?”—here’s a little inside scoop. The word pescatarian comes from combining “pesce” (the Italian word for fish) with “vegetarian.” Essentially, pescatarians follow a plant-forward diet that includes seafood but excludes other meats like chicken, beef and pork.
In practical terms, this means your plate gets filled with seafood, vegetables, fruits, whole grains, legumes, dairy, eggs, nuts and seeds. And if you think that sounds similar to the Mediterranean diet, you’re right! Eating the Mediterranean way is the lifestyle many health professionals encourage, including the goal of enjoying at least 2-3 servings of seafood weekly as recommended by the Dietary Guidelines for Americans.
There are many great benefits to embracing this approach, so we’ve compiled our top ten reasons going pescatarian could be one of the smartest moves you make. For your health, your taste buds and your daily routine—trust us, by the time we get to number one, you’ll either want to make the switch or be so glad that you did already!
Our Top Ten Reasons to Go Pescitarian!
10. It’s Budget-Friendly—Eating the pescatarian way is a great way to get a nutrient-rich protein on your table without breaking the bank. Canned tuna, salmon and sardines offer extremely budget-friendly options, while frozen seafood provides flexibility without a hefty price tag.
9. It’s Incredibly Convenient—Fresh or frozen seafood typically cooks in just minutes, while canned and pouched options are ready to eat straight out of the package. Many pescatarians find their meal prep actually gets more manageable!
8. It Supports Longevity—Studies show that following a plant-forward, seafood-based diet tends to have a positive effect on metabolic and hormonal health—and even a lower risk of death from many causes compared to those who consume other meats regularly.
7. It Boosts Your Immune System—The nutrients found in seafood—including omega-3s, vitamin D, zinc and selenium—work together to support immune health and help your body combat infections.
6. It’s Endlessly Versatile—From breakfast frittatas to dinner fajitas, seafood fits into every meal and cuisine. With options ranging from delicate scallops to hearty salmon and many species in between, pescatarians are never bored in the kitchen.
5. It Fights Inflammation—The omega-3 fatty acids found in seafood have powerful anti-inflammatory properties, which can help reduce chronic inflammation throughout your body.
4. It Protects Your Brain—Omega-3s are crucial for cognitive function at every age. Research links these fatty acids with improved mood, better focus and reduced risk of cognitive decline.
3. It Helps Prevent Diabetes—Fish and shellfish provide complete proteins that help stabilize blood sugar levels, and research suggests pescatarian diets may even help protect against type 2 diabetes.
2. It’s Incredibly Satisfying—Despite being low in saturated fat, seafood is rich in high-quality protein that keeps you full longer and provides sustained energy throughout the day.
1. It Promotes Heart Health—Here’s the big one: seafood is rich in omega-3 fatty acids (EPA and DHA) that have been linked to improved heart health, lower blood pressure and a reduced risk of heart disease.
The beauty of going pescatarian is that you can start at your own pace—whether that’s one seafood meal per week or jumping in head first and enjoying 2 to 3 seafood meals weekly. It’s a no-brainer—get started today by checking out one of these pescatarian diet recipe roundups and tomorrow, you choose one seafood meal to add to the table.
Every step toward incorporating more seafood counts!
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