With the vegan diet (plant foods only) at one end of the spectrum and the omnivorous meat-based diet at the other end, the pescovegetarian, or pescetarian, diet falls somewhere in the middle. The pescetarian diet includes a combination of fish and seafood, fruits, vegetables, legumes, and nuts. The diet may include dairy and eggs.
The pescetarian diet may serve as a compromise between a vegetarian and meat-eating diet or as a transition toward a vegetarian or vegan diet, which may be chosen for health, environmental, or ethical reasons. Overall, the pescetarian diet is similar to the Mediterranean diet, which focuses on fish and seafood, fruits, vegetables, and grains.
Health Benefits of the Pescetarian Diet
Fish and seafood contain high-quality protein, iron, and essential Omega-3 fatty acids and low levels of saturated fats, which are associated with increased risk of coronary heart disease and related conditions.
In 2004, the U.S. Food and Drug Administration (FDA) qualified the health claim that Omega-3 fatty acids EPA and DHA reduce the risk of coronary heart disease [U.S. FDA. FDA News. FDA Announces Qualified Health Claim for Omega-3 Fatty Acids. 2004].
Plants, seeds, and nuts, such as green leafy vegetables and flaxseed oil, contain Omega-3 fats. Oily varieties of fish, such as herring, salmon, and sardines, contain the highest levels of Omega-3 fats. Choose fish and seafood with the lowest levels of mercury and other toxins.
Low-Mercury Fish and Seafood
- Anchovies
- Clam
- Crab
- Herring
- Oyster
- Pollock
- Salmon (Pacific)
- Sardine
- Squid
- Tilapia
For information on low-mercury fish and seafood choices for pregnant women, see Safe Fish and Seafood During Pregnancy.
Adequate dietary iron is a consideration for vegetarians of all types. Fish and seafood sources of dietary iron include crab, oysters, mussels, sardines, oysters, and scallops. Other pescetarian diet sources of iron include dried fruits such as apricots, peaches, and figs, vegetables such as spinach and parsley, chickpeas, and nuts.
Environmental and Ethical Considerations
Consumers can make sustainable fish and seafood choices with the help of the Blue Ocean Institute's Guide to Ocean-Friendly Seafood and Sushi Guide. Fish and seafood are ranked according to five categories: life history, abundance, habitat, management, and bycatch. The guides also flag fish with high levels of mercury and other toxins.
Sustainable Fish and Seafood
- Alaska Salmon
- Albacore and Yellowfin Tuna
- Tilapia
- Northern and Pink Shrimp
- Mahi mahi
- Bay Scallop
Pescetarians add fish and seafood to the vegetarian diet. A balanced pescetarian diet provides high-quality protein and multiple sources of essential Omega-3 fatty acids. The pescetarian diet can serve as a healthy alternative to a meat-based diet or as a transitionary diet towards a stricter vegetarian or vegan diet.
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