Pescetarian

Pescetarianism has become a trend product among high performing professionals, and the Australian market has a huge range of products & brands to supply this demand. In this article we have compiled all the things you need consider before you commit to a product or brand.

Get a personalised eco-friendly list of products & brands that will help to become a pescetarian in Australia here

Pescatarianism or the Pescetarian Diet has grown in popularity among Australian consumers, according to Google Trends the Interest around Pescatarianism has exponentially grown over the last 20 years.

In this article you’ll be able to find all the basics about the Pescetarian Diet, scientific and non scientific reviews, recipes, and product recommendations you can easily buy in Australia

 Pescetarian diet

In General a pescetarian diet, incorporate seafood while excluding the consumption of other types of meat

Before we are able to deconstruct the Pescetarian diet we need to define what a diet actually is, to do so we are going to use Dr Barb Leonard’s definition. Dr Leonard’s  defines a diet as the food and drink a person consumes daily and the mental and physical circumstances connected to eating.

It is important to note that the precise definition ascribed to pescetarianism and the selection of foods included in a pescetarian’s diet — varies by the individual. According to a study completed by the University Of California – San Francisco most pescetarians  avoid land-based meats and tend to converge with vegetarians (whose food choices, also vary significantly from person to person).

Benefits: 5 scientific reasons To Be A Pescetarian

There are 5 main scientific benefits to following a pescatarian diet:

  1. It reduces your levels of blood cholesterol and blood pressure and reduces risks of diabetes and metabolic syndrome. Adventist Health Study 2
  2. It Reduces risks of heart disease, less dementia and depression, smarter kids, lower rates of type 2 diabetes and cancer.  The Pescetarian Plan
  3. Omega 3 reduces inflammation, improves cardiovascular function and reduces major coronary events. Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life
  4. It improves your brain health, fish consumption is  associated with a significant reduction in the incidence of non‐Alzheimer’s and Alzheimer’s dementia.  Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases
  5. It’s high in nutrients that other diets lack. The Netherlands Cohort Study−Meat Investigation Cohort; a population-based cohort over-represented with vegetarians, pescetarians and low meat consumers.

What is a Pescetarian?

pes·ce·tar·i·an or pes·ca·tar·i·an\pe-skə-‘ter-ē-ən\ noun(probably from Italian pesce fish (from Latin piscis) + English vegetarian): one whose diet includes fish but no meat

A Pescetarian (sometimes also called Pesco vegetarians) are individuals who consciously decide not eat land-based meat, for moral or health reasons.

From a health perspective pescatarians are trying to enhance the benefits of  plant-based diets by adding fish protein and its micro/macro nutrients, like omega 3 and vitamin d

Diet Plan

This section is intended to provide a clear plan for any of you starting out on the pescetarian diet. Listed below are some suggestions for sources of fish that you should consider include to your diet:

Considerations

  • Try to balance out your consumption of seafood to control how much you spend on groceries, as fish tends to be a bit  little more expensive than meat.
  • Focusing on correct protein intake is very important when following a fish diet.
  • Feel free to to add or reduce meals based on your health/fitness goals
  • The equation is relatively simple: start with a healthy base of food of plant origin, and positive health benefits from seafood.

Recipes

Here, we give examples of recipes for meals that a you should consider when choosing a pescatarian diet:

1. Tuna Poke Bowl

2. Mediterranean Spiced Salmon & Vegetable Quinoa

3. Blackened Tilapia Salad

4. Tilapia Fish Sticks

Do Vegetarians Eat Fish? Is “Pesco vegetarian” a thing?

How To Become A Pescatarian

In this section, we look at the specific step by step guide you need to become a pescetarian in Australia,

  • Step 1: Design your pescetarian diet.
  • Step 2: Prep your kitchen
  • Step 3: Stock your kitchen
  • Step 4: Cook your meals
  • Step 5: Enjoy

Environmentally Responsible Fish To Eat

Australians consume a lot of large oceanic fish (i.e tuna), as well as farmed fish (salmon). If you are trying to find a balance between health and sustainability here’s a list of the your options available in Australia.

High Nutrition and Sustainability

  1. Sardine
  2. Herring
  3. Oysters
  4. Mussels
  5. Anchovy
  6. Mackerel
  7. Bream

Medium Nutrition and Sustainability

  1. Blue Grenadier
  2. Ling
  3. Silver Perch
  4. Tuna

Low Nutrition and Sustainability

  1. Tilapia
  2. Basa
  3. Prawns

Note: Salmon is highly nutritious but not very sustainable

Image Taken from https://theconversation.com

Seafood Consumption in Australia

According to the Australian Department of Agriculture, Australia’s consumption of seafood increases, on average, at an annual rate of 0.8% and  the apparent consumption per person is about 13.9 kilograms per year.

Potential Risks

However, in certain circumstances, fish farming can: The pescatarian diet may also be expensive or difficult to maintain when people live some distance from coastlines or fresh waterways.

However, some types of fish may absorb mercury from their environment, so certain people may need to limit their intake.

Facts From Wikipedia

Scientific Citations

  1. Anne MJ Gilsing, Matty P Weijenberg, R Alexandra Goldbohm, Pieter C Dagnelie, Piet A van den Brandt & Leo J Schouten, Netherlands Cohort Study – Meat Investigation Cohort; a population-based cohort over-represented with vegetarians, pescetarians and low meat consumers
  2. Duo Li, Effect of the vegetarian diet on non‐communicable diseases
  3. Rosemary Carey, Kyle Chesterman, Jordi Menkhorst, Megan Metz, Isabella Vicentin,  Switch to Pescetarian: A Sustainable Option
  4. Cory King, University of Central Florida, Vegan, and Pescetarian Consumers and Their Participation in the Green Movement
  5. Kyle F.Davis,Jessica A Gepharta,  Kyle A. Emery, Allison M Leach, James N Gallow, Paolo D’Odorico, Meeting future food demand with current agricultural resources

 

What can Pescetarians not eat?

Pescetarians eat fish, so they don’t eat steak, chicken, pork or any other kind of meat .

Is it healthy to be Pescatarian?

In General A pescatarian diet Is Heathly as long as people avoid fish with high levels of mercury.

7 day meal plan

The following plans is recommended by thepescetarianplan.com

BREAKFASTLUNCHDINNER
1,500 AND 1,800 CALORIE-PER-DAY PLANS:Green Shake (click here for recipe)1,500 CAL PLAN:Open-faced PB&Apple Spread 1 slice 100% whole- grain bread with:2 tablespoons peanut butterslices from a small appleServe with:The rest of the apple1 cup nonfat milk or soy milk (preferably calcium- enriched)1,500 CAL PLAN:Fish, Salad, & Sweet PotatoCornmeal Crusted Catfish with Cucumbers (click here for recipe)Kale Salad with Sesame Dressing (click here for recipe)Large baked sweet potato with 2 tablespoons reduced fat sour cream
2,100- AND 2,500- CALORIE-PER-DAY PLANS:Blend a tablespoon of walnuts or other nuts with the shake.1,800- AND 2,100- CALORIE PLANS:Same as above, but make it a sandwich by adding one slice of 100% whole- grainbread for a total of 2 slices of bread.1,800- AND 2,100- CALORIE PLANS:Same as above, but have a cup of grapes for dessert.  
2,500- CALORIE PLAN:To the 1,800- and 2,100 plan, add a tablespoon of peanut butterfor a total of 3 tablespoons of peanut butter.2,500- CALORIE PLAN:Same as the 1,800 and 2,100 calorie plans, but have two tablespoons of walnuts or other nuts/seeds with your grapes.
SNACKSTREAT
ALL CALORIE-PER-DAY LEVELS GET A HIGH CALCIUM SNACK: 12-oz latte with 8 almonds2,100 and 2,500 CAL PLANS ONLY GET A FRUIT SNACK: 1 banana spread with a tablespoon peanut butter2,500 CAL PLAN ONLY:  Have another latte and almonds, or have a serving of the Chickpeas Roasted with Oregano (for recipe, click here)Gucamole and Chips:1,500 CAL PLAN: 50 calories of tortilla chips (preferably wholegrain) with 2 tablespoons guacamole (every other day)1,800 CAL PLAN: 100 calories of tortilla chips (preferably wholegrain) with 3 tablespoons guacamole2,100 CAL PLAN: 100 calories of tortilla chips (preferably whole- grain) with 4 tablespoons guacamole2,500 CAL PLAN 150 calories of tortilla chips (preferably wholegrain) with 5 tablespoons guacamole

DAY TWO

BREAKFASTLUNCHDINNER
1,500 AND 1,800 CALORIE-PER-DAY PLANS:Cereal, fruit and Milk 100% whole- grain cereal with no more than 5 g sugar/175 calories (such as 1 cup Kashi7 Grain Flakes or a scant half cup of Ezekiel 4:9)1 cup nonfat milk or soy milk2 tablespoons walnuts2/3 cup blueberries (or other fruit)1,500 CAL PLAN:Garbanzo Bean, Red Pepper, Pumpkin Seed, and Olive SaladMix together:1 cup canned, rinsed, and drained garbanzo beans (chickpeas), preferably no salt added,1 cup chopped red pepper (or other vegetable of your choice)1⁄3 cup chopped cilantro3 olives, roughly chopped1 tablespoon chopped green onion1 tablespoon pumpkin seeds (or other seeds or nuts)In a small bowl, combine, then add to bean mixture:11⁄2 teaspoons olive oil1 teaspoon lemon juiceSprinkle with a dash of salt.1,500 CAL PLAN:Shrimp, Corn on the Cob, and Watermelon Shrimp Grilled with Barbecue Peach Chutney, 1 serving (click here for recipe)1 medium ear of corn End meal with: 3 cups diced watermelon or other fruit of your choice
2,100- AND 2,500- CALORIE-PER-DAY PLANS:Same as above, but add a tablespoon of walnutsfor a total of 3 tablespoons of walnuts.1,800- AND 2,100- CALORIE PLANS:Same as above, but add two tablespoons of garbanzobeans and a teaspoon of olive oil for a total of 2. teaspoons of olive oil.1,800- AND 2,100- CALORIE PLANS:Same as above, but serve with a slaw: 2 cups shredded cabbage dressed with2 teaspoons olive oil1⁄4 teaspoon cider vinegarpinch of sugardash of saltFreshly ground black pepper  
2,500- CALORIE PLAN:Same as the 1,800 and 2,100 plan, but end the meal with one large piece of fruit. To the 1,800- and 2,100 plan, add a tablespoon of peanut butter for a total of 3 tablespoons of peanut butter.2,500- CALORIE PLAN:To the 1,800 and 2,100 plan, add 2 tablespoons of chopped pecans to the cabbage salad.
SNACKSTREAT
ALL CALORIE-PER-DAY LEVELS GET A HIGH CALCIUM SNACK:Strawberry Milk: In a blender, process1 cup 1% milk or soymilk¾ cup strawberries (frozen best)Dash vanilla extract½ tsp. sugar 2,100 and 2,500 CAL PLANS ONLY GET A FRUIT SNACK: Apple slices dipped in a tablespoon almond butter2,500 CAL PLAN ONLY:  Have another Strawberry Milk, or have a serving of the Chickpeas Roasted with Oregano (for recipe, click here)

Eco-friendly Seafood Brands In Australia

According to the Marine Stewardship Council Australias most sustainable seafood brands are:

1.Supermarket: Coles

2. Global Alignment to Local Innovation: IKEA

3. Sustainable Seafood Brand: John West 

4. New Products of the Year: Safcol Flavoured Salmon & Campbell’s Sustainable Fish Stock

5. Public Engagement: Taronga Zoo Seal Show

5. Youth Engagement:SEA LIFE Trust Ocean Youth Program

6. Global Reach Award: Goolwa PiPi Co