In the famous novel Godfather, there is a small reference of fish in which a character named Luca Brasi is gone missing and his killer sends Brasi’s vast with two fishes in it, to which they conclude that Luca Brasi is now dead and is dumped in the sea or as quoted “Luca Brasi sleeps with fishes”.
You can deduce from this reference that fish is a very common item in Italian cuisine. However, you can’t imagine that pasta or pizza is no more near to the traditional dishes in Italian cuisine.
We should now discuss a diet which includes the fish as its main component.
Pescatarian diet is a form of diet in which the only form of meat consumed is Fishes.
Word Pescatarian is a combination of two words “Pesce“(Fish in Italian) and vegetarian which clearly defines that pescatarian diet includes both types of dishes includes vegetarian and seafood-based items.
Pescatarian Diet Plan
A Pescatarian diet contains vegetarian items like legumes, vegetables, fruits, grains (especially whole grains) and Fish, Eggs, shellfish.
We also want to tell that Fishes contain mercury as a product in them due to industrial waste that can cause neurological problems. Therefore you should avoid Fishes that contain heavy mercury level. There is some fishes type recommended like Canned light tuna, salmon, trout, tilapia, cod etc which contain less mercury level.
Following is a sample weekly Pescatarian meal plan that can be followed
Day 1: In the morning, you have to eat any fruit, Say Banana with smoothie or Bagel in Breakfast. In Lunch, you could have Spinach salad, Kiwis, carrot and cheese stick. At Dinner, you could have Beans with Sauteed Spinach.
Day 2: In the morning, you have to eat a PB sandwich with the smoothie. In Lunch, you could have Spinach salad, Kiwis, Red Beans and Rice. At Dinner, you could have Spinach with Rice.
Day 3: In the morning, you have to eat any fruit, Say Banana with smoothie or Bagel in Breakfast. In Lunch, you could have Spinach salad, Kiwis, carrot and cheese stick. At Dinner, you could have Beans with Rice.
Day 4: In the morning, you have to eat a PB sandwich with boiled eggs. In Lunch, you could have Spinach salad, Kiwis, carrot and cheese stick. At Dinner, you could have Veggie Stir Fry.
Day 5: In the morning, you have to eat Bagel with Smoothie on Breakfast. In Lunch, you could have an Egg Salad sandwich, mixed green salad, apple. At Dinner, Tilapia Fish with spaghetti and green beans.
Day 6: In the morning, you have to eat any fruit, with omelette and toast in Breakfast. In Lunch, you could have an Egg Salad sandwich, mixed green salad, apple. At Dinner, you could have Shrimp with Rice and salad.
Day 7: In the morning, you have to eat any fruit, eggs, rice and cheese in Breakfast. In Lunch, you could have Black beans, rice, mixed green salad. At Dinner, you could have Shrimp with Rice and salad.
Benefits of Pescatarian Diet
Eating fish can result to have lower blood pressure, a lower risk of abnormal heart rhythm and heart attack.
A pescatarian diet may also protect people against cancers. The study from the United States used data of over 77,650 people and found that the pescatarian diet had a strong effect against colorectal cancers.
While a Pescatarian diet can reduce the risk of Type 2 Diabetes, it is also helpful in keeping your blood pressure in check.
Pescatarian Diet Weight Loss
A pescatarian diet can help lose weight, all necessary nutrient should be supplied to your body.
Sometimes people think that a high protein diet is only for gaining muscular body, but if a protein is added into the diet with regular exercise than it acts as a fat burner. Pescatarian diet provides you with a good amount of protein via fish which is a good source of high protein.
On the other hand, fat which is the reason for weight gain is also lesser in the pescatarian diet. The reason behind this that fish contain Polyunsaturated fats that reduce cholesterol and contain essential Omega 3 & 6 fatty acids. This type of fat is far better than other types of fat which is harmful in many ways.
Pescatarian Diet in Pregnancy
Pregnancy is the time during seafood will be beneficial for the pregnant lady but some fishes are not preferred due to inappropriate amount of mercury.
Following are the list of fishes that should be avoided during pregnancy:-
These are the list of items that can be eatable during pregnancy:-
- King mackerel
- Light Tuna
However, you should consult your dietician before initiation in a pescatarian diet according to your locality and availability of seafood.
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