The Health Benefits of Going Pescetarian

The pescetarian diet is based around eating fish, pulses, grains and vegetables while excluding eating meat and sometimes dairy, depending on personal preference. Put simply, a pescetarian diet is vegetarianism combined with eating fish and other seafood.

When looking at nutrition and long-term health, conscious planning around your meals and following a pescetarian diet, it can really be a powerful interplay between them both.

Here are the health benefits of going pescatarian.

cod fillet

The Pros of Following a Pescetarian Diet

When you eat fish, especially fatty fish, it provides your body with long-chain omega-3 fatty acids. Omega-3 is an unsaturated fat that has proven health benefits to people with some being absolutely essential for healthy living. This style of eating has shown to reduce the risk of developing conditions such as high blood pressure, type 2 diabetes and obesity, which are all risk factors for heart disease.

Other research shows that eating fish might be good for the brain as well as the heart. A study showed that citizens in Chicago aged 65 to 94 who had at least one fish meal per week had a 60% lower risk of developing Alzheimer’s disease when compared to those who never ate fish.

Some people will adopt a vegetarian lifestyle because they disagree with killing animals for food or even the factory farming process. Pescetarianism can be a middle ground for people who still want the protein and healthy fats that fish provides.

The pescetarian diet can also be more sustainable than that of an omnivore, although it does come with its environmental issues. Cattle farming has been found to be the biggest culprit, producing 65% of livestock emissions.

grilled salmon and vegetables

Meals to Try

When following a pescetarian diet, you may lack some of the iron that you would find in red meat. However, you can find the same iron levels in plant-based foods like spinach and broccoli. The pescetarian diet is not dissimilar to the Mediterranean diet, which is proven to be healthy for the heart.

Try taking inspiration from pescetarianism by consuming only fresh foods (no frozen foods!) while cutting out meat-heavy junk food. This leaves you with meals that are rich in fruits, vegetables, whole grains and fish. By relying on unsaturated fats from the likes of olive oil and sunflower seeds you are able to provide your body with a multitude of health benefits.

At Diets 2 Go, we have a broad range of pescetarian-friendly meals available with a delivery service. From salmon and sea bass to tuna and king prawns, you can order healthy fish dishes for the week without compromising on taste.

white fish with vegetables

We want you to achieve your goals and we can help you reach them. If you’re thinking of switching to a pescetarian diet but don’t know where to start with meal planning, then get in touch today by calling us on 01257 369531 or emailing us at to learn more.

If you’re already deep into your pescetarian journey, order here.


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