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The Pescatarian Meals and Diet – for Optimal Health

We’re all looking for the perfect diet—you know, the one which keeps us the slimmest, healthiest, and consists of foods which taste good. Variety is important too, and when it comes to health, pescatarian meals are amongst the healthiest, most well-balanced diet you can consume.

What is a Pescatarian Diet?

Pesca what? Simply put, ‘pescatarian’ means a plant-based diet that adds fish.

Pescatarian is a word created from the latin-Italian words for fish and ‘vegetarian’. Think “Pisces” the astrological sign of the fish, and you’ve got the origin picture.

Fish, which is amongst the best proteins you can consume. Fish is a clean and lean protein high in omega 3 fatty acids.  Pescatarian meals with ample vegetables and whole grains, provide healthy nutritional balance, second to none, and contribute significantly in reducing fat and improving cardiovascular health.

But is it Pescatarian or Pescetarian?

I’ve been spelling it as pescatarian. But when my spell check here underlined it in red squigglies, I had to look it up. (My spellcheck doesn’t know the word “squigglies” either, so it can’t be that good! 😉

When it comes to the proper spelling (if you care about such things), either one is correct. Since the latin-Italian root words are each spelled slightly differently, the rest is up to interpretation and cultural preference.

Authority sources list both but place their preferred spelling first:

When it comes to how many times each word is searched each month, the a wins by 3-1.


What are the Benefits of Pescatarian Meals?

Avoids SAD Food. SAD foods are bad foods that make you and your body sad. Seriously.

By sticking with a plant-based diet, many of the unhealthy components of today’s Standard American Diet (SAD) can be avoided.1) These include low fiber, low levels of “good” fats, added hormones and antibiotics, and an abundance of processed, high-glycemic carbohydrates and loads of sugar.

However, by adding fish to a natural, plant-based diet which is high in whole grains, fresh fruits, and vegetables, not only is the amount of lean protein increased, but so are healthy, omega-3 essential fatty acids,  and fiber as well.2)


3 Fish Groups with Highest Omega 3

If you love to fish, you’re in luck, because wild caught fish has the highest levels of healthy omega 3.


  • Mackerel  1.8%
  • Lake trout  1.6%
  • Herring  1.5%
  • sardines  1.4%
  • albacore tuna  1.3%
  • salmon  1.1%


  • halibut  .6%
  • river trout  .5%
  • catfish   .4%

Group III:

  • cod  .3%
  • snapper  .2%
  • tuna packed in water  .2%


Pescatarian Diet Considered Healthier and More Humane

From an ethical standpoint, most factory farms3) raise cattle, pigs and poultry in crowded, inhumane conditions which have little concern for the animal’s wellbeing, beyond turning it into food. The raising of livestock also contributes around 14.5%4) of all human-related carbon emissions, whereas pescatarians are responsible for about 46% fewer carbon emissions than are meat.5)

Pescatarians are 43% less likely to suffer colorectal cancer!

Pescatarians are also 43% less likely to suffer colorectal cancer6) than meat lovers, as well as avoiding other health problems associated with the SAD, such as.7)

Pescetarianism avoids SAD Diet Health Issues

  • Obesity, diabetes, and heart disease
  • Cognitive decline 8)
  • Depression
  • Cancer
  • High blood pressure

Pescatarian vs Vegetarian

Surprisingly, pescatarians lower their risk of colorectal cancer by about 27% over vegetarians9) and vegans, which is likely due to the additional omega-3 fatty acids consumed through seafood.

Plus, one of the main disadvantages of a strictly-vegetarian diet is the lack of vitamin B-12, an essential B-vitamin which requires an animal source. 10)

However, by consuming fish and other seafoods, healthy B-12 levels can be adequately maintained without the use of vitamin supplements, and fish also provides an easily assimilated source of iron, vitamin-D, zinc, and other essential vitamins and minerals which a strictly vegetarian diet can fall short of.

For when you can’t consume fish, one of our preferred fish oil supplements is Nordic Naturals Omega 3. And also, Dr. Mercola’s Krill oil.

Add to this fish being a healthy source of complete protein (includes all 9 of the essential amino acids)—something else not easily attainable with an all vegetarian diet—and we can assess that adding fish to your vegetarian diet is highly beneficial to your health.11)health.

Can Vegetarians Eat Seafood?

Many opt for vegetarianism for reasons of sustainability and animal welfare, which is something to be addressed when seafood is added to a vegetarian diet.

As far as sustainability, problems surrounding the pescatarian diet are minimal—so long as a few guidelines are followed.12)

This involves only consuming seafood which has been ethically harvested or farmed, comes from well-managed supplies, and where other fish and wildlife have not been harmed in the harvesting or farming process.

For animal welfare, it is important to avoid fish which is farmed in overcrowded conditions, or raised with chemicals and food products which harm water quality, wild fish and other wildlife. 13)

Fish which have been illegally harvested also need to be avoided, and if the market or restaurant you frequent cannot accurately tell you the source of the seafood they are selling, it is best to avoid buying from them altogether.

The best way to verify how well your seafood fits a healthy, sustainable criterion is to look for fish which has been given the “Best Choices” designation by the Monterey Bay Aquarium Seafood Watch, a non-profit working to maintain healthy oceans and seafood sources.14)

pescatarian salad
Pescatarian diets are excellent for health and weight loss.

Pescatarian Weight Loss and Diet Plan

Studies show us that the more plant-based the diet, the less weight gain there is. 15)

And, by adding lean protein which has a balanced omega-3-6-9 fatty acid content, studies show us that weight management is improved over a diet high in red meat, processed foods, and omega-6-9 fatty acids.16)

This is likely because a diet high in omega-3 fatty acids—of which grain-fed beef and other farmed mammals contain little—provides a key improvement over a diet high in omega-6 and 9 fatty acids, which are responsible for more fat storage, and can also be attributed to high levels of inflammation in the body.17)

Healthy proteins and fats can also lead to lower calorie intake, since they contribute to feelings of being fuller longer, due to their slow rates of metabolism.

Lacto-Ovo Pescatarian

Adding eggs and dairy to an otherwise plant and fish-based diet also has some key advantages–and disadvantages.

To start, eggs and dairy are also sources of complete protein, and a diet high in protein can be attributed to a healthier BMI and improved sulfur levels—another important nutritional component not readily available in an all-plant diet.19)

However, both eggs and milk products can be associated with factory farming, although eggs and dairy products are often available from small local farms. Look for local producers who do not use growth hormones or antibiotics, and who feed their animals an all-natural diet which mimics what the animal would consume were it wild.

It is also advised that when possible, pasteurized and homogenized milk should be avoided, since the process of heating milk (pasteurizing it) reduces the beneficial enzymes, probiotics, and nutritional content of it. Unfortunately, raw, unpasteurized milk is becoming rare in our day and age, due to safety laws and regulations.20)

There is also the question of whether adult humans should be consuming dairy, since we are one of the few species on the planet who does this, and the digestibility of dairy also comes into question. 22)


Many, in fact, are lactose intolerant, which is something attributed to our innate inability to digest milk sugars beyond infancy. This is attributed to around 75% of adult humans no longer producing the enzyme lactase, which is essential in digesting milk sugars. 24) That said, eggs 25) are a particularly rich source of vitamin B-2, B-12, zinc, and dietary Sulphur, as well as other minerals and fats crucial to a healthy diet; and those who can consume 26)milk products without an allergic reaction have an additional source of complete proteins, calcium, and—assuming the animal has been fed a natural grass diet—healthy fats as well.

A pescatarian diet can be one of the healthiest diets for you, especially if you live in an area where fresh fish is readily available. You may also enjoy this article that explores paleo, pollotarian and other “tarians”.

Contributing writer, Scot Mills is a professional writer with a passion for natural products, and health and wellness for over 40 years now. In addition to living and writing about a fit lifestyle, Scot’s education included graduating at the top of his class as a business major, and Phi Beta Kappa honors Society member. You can visit Scot’s blog here.


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