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
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:
- It reduces your levels of blood cholesterol and blood pressure and reduces risks of diabetes and metabolic syndrome. Adventist Health Study 2
- It Reduces risks of heart disease, less dementia and depression, smarter kids, lower rates of type 2 diabetes and cancer. The Pescetarian Plan
- Omega 3 reduces inflammation, improves cardiovascular function and reduces major coronary events. Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life
- 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
- 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
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:
- 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.
7 day meal plan
Here, we give examples of recipes for meals that a you should consider when choosing a pescatarian diet:
Tuna Poke Bowl
Mediterranean Spiced Salmon & Vegetable Quinoa
Blackened Tilapia Salad
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
Medium Nutrition and Sustainability
- Blue Grenadier
- Silver Perch
Low Nutrition and Sustainability
Note: Salmon is highly nutritious but not very sustainable
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.
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
- 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
- Duo Li, Effect of the vegetarian diet on non‐communicable diseases
- Rosemary Carey, Kyle Chesterman, Jordi Menkhorst, Megan Metz, Isabella Vicentin, Switch to Pescetarian: A Sustainable Option
- Cory King, University of Central Florida, Vegan, and Pescetarian Consumers and Their Participation in the Green Movement
- 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