The peskatarian diet is a way of eating that excludes red meat and poultry, and focuses on the consumption of fish, seafood, seaweed. People who follow this diet often combine it with a vegetarian or vegan diet. This diet allows animal products such as eggs or milk.
Where does the pescatarian diet come from
The origin of the pescatarian diet is ambiguous. As different cultures and communities have long excluded red meat and poultry, while consuming fish and seafood. However, the pescatarian diet began to be more popular in the 90s of the twentieth century in the United States and has since gained some popularity in other countries.
What is the premise of the pescatarian diet
The peskatarian diet is a diet that is based on the consumption of fish, seafood, seaweed, vegetables, fruits, nuts and seeds, while excluding the meat of other animals. As a result, pork, beef or poultry are not consumed.
In the pescatarian diet, fish and seafood are the main sources of protein and other nutrients such as omega-3 fatty acids, vitamin D and iodine. Vegetables, fruits, nuts and seeds provide pescatarian fiber, vitamins, minerals and other nutrients in the pescatarian diet.
The pescatarian diet is often treated as a form of pescovegetarian diet that allows you to eat dairy and eggs as well. It is a diet that can be beneficial to health, but as with any diet, it is important to compose and diversify it properly to provide the body with all the necessary nutrients.
Health properties of the pescartarian diet
The pescatarian diet, like many other diets, can have a positive effect on health, especially when balanced and properly varied. The pescatarian diet is rich in:
- Protein sources: Fish, seafood, and seaweed are good sources of protein, which can be beneficial for muscle development and bone protection.
- Omega-3s: Fish is a rich source of omega-3 fatty acids, which can help lower cholesterol and prevent heart disease.
- Minerals: seafood, seaweed and fish are good sources of minerals such as iodine, calcium and iron.
- Vegetables and fruits: The pescatarian diet can also encourage the consumption of more vegetables and fruits, which contributes to overall health and well-being.
Sample dishes in the pescartarian diet
In the pescatarian diet, you can combine many different ingredients and spices to create tasty and balanced dishes that will provide the body with all the nutrients it needs. Here are some examples of dishes that can be successfully included in the pescatarian diet:
- Grilled tuna with vegetables: grilled tuna with peppers, onions and zucchini.
- Seafood salad: salad of shrimps, mussels, squid, tomatoes, cucumbers and olives, drizzled with vinaigrette.
- Woka with rice and vegetables: rice fried along with shrimp, broccoli, carrots and wok-style onions.
- Salmon curry: salmon stewed in coconut milk with chickpeas, vegetables and curry spices.
- Shrimp and corn soup: soup with shrimp, corn, carrots, celery and onion in an aromatic broth.
- Pasta with shrimp and pesto: pasta with shrimp, green pesto and cherry tomatoes.
Soups are a great addition to the pescatarian diet and can be a wholesome meal or snack. There are many soup recipes that follow the principles of the pescatarian diet.
In the pescartarian diet, you can consume soups based on vegetables or broths based on fish or seafood. Depending on your preference, you can add different ingredients to soups, such as seaweed, tofu, nuts, seeds, spelt, groats, pasta, rice or leafy vegetables.
Some soups, especially ready-made powdered soups, may contain ingredients of animal origin, such as meat or fish broth, so it’s always a good idea to check the product label before buying.