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What Pescatarians Should Eat (And Avoid)

By Sara Butler

A pescatarian diet is essentially a vegetarian diet that includes aquatic animals, such as fish. Most pescatarians emphasize fish in their plant-based diets and it’s a great way to eat for improved health. If you’re interested in learning more about the pescatarian diet or you’re a pescatarian who wants to know if their diet is as healthy as it can be, here are a few things you need to know.

What is a Pescatarian Diet Exactly?

If you follow a pescatarian diet, then you eat only vegetables, fruits, legumes, seafood, and grains. Seafood can include oysters, clams, shrimp, and fish such as salmon, tuna, or trout. Many pescatarians continue to eat dairy as well, but it’s a personal preference. Pescatarians avoid animal products such as red meat, pork, lamb, and poultry.

The ideal breakdown of a pescatarian diet is half vegetables and greens, one-quarter plant protein or seafood, and one-quarter carbs or whole grains.

The Benefits

There are several benefits to this diet. It’s often easier to follow than a vegetarian or vegan diet because it’s much easier to get in the protein needed each day to stay healthy. Pescatarians also tend to eat more nutrient-dense foods than people who eat red meat as well. Diets heavy in plant-based foods are also associated with a reduced risk of obesity, high blood pressure, and diabetes.


If you want to try a pescatarian diet on for size or you’re eating this way already, you should utilize these tips:

  • Choose cooking methods that are healthy – Deep fried food, no matter what it is, isn’t healthy. Pay close attention to how you’re preparing food and opt for baked, grilled, sautéed, or broiled.
  • Avoid fish high in mercury – Some fish are higher in mercury than others and should be limited in the diet. Tuna, swordfish, orange roughy, and shark tend to be high in mercury.
  • Get enough Vitamin B12 – B12 can only be found in meat, so make sure you’re getting enough of it by including fortified foods, shellfish, milk, and eggs in your diet.
  • Fill your plate with vegetables – Remember, half of your plate should be vegetables, so make sure to eat the rainbow of colors in your diet when it comes to your vegetable choices.

Being a pescatarian is a great choice for your health. If you have questions about your diet, talk to a chiropractor at The Joint today!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Mesa, Ariz.

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