In recent years, avoid mammals vegetarian diet If you find more flexibility in choosing food, you may be looking for a festival. It provides serious advantages to heart, brain and overall health while opening nutrition to the entire ecosystem that may not occupy your nutrition regularly.

How to follow the Pescaria diet and the reason you want from the beginning are:

What is the Pescarian diet?

Most of the Pescarian dietary therapy follows vegetarian dietIn addition to adding fish and seafood. Some pescatarians also include dairy products and eggs in their diets, while others are not.

“Most of the Pest Catians eat a lot of vegetarian meals and contain only fish or seafood a week. Jenn Cassetta, CN, MSSanta Monica's Nutrition Science Master and Certified Nutritionist, who has been dieting for more than 15 years.

The advantage of Pescaria diet

According to Monika Jacobson, RDNPescaria diet, a registered nutritionist in Spor Kane, Washington, can provide a big advantage.

1. The brain and heart health

Many fish such as salmon, sardines and mackerel Omega -3S is highIt is advantageous for cardiovascular Blood sugar You can support health and brain health.

2. weight management

Jacobson said, “Eating fish or shells with a healthy diet rich in fruits, vegetables, beans, healthy fat and appropriate calorie range is very advantageous for weight loss.

3. Lynn protein

Most seafood Protein is high But the calories are lowered Saturated fat Than other types of meat Protein requirements Less calories.

4. Sustainability

Pescaria diet is usually More sustainable Fishing rather than eating meat can have a smaller carbon footprint than raising the animals we consumed.

What to be found in Pescaria dietary therapy

nutrient

If you finish it properly, you can have a great advantage for your health. Traditionally, it focuses on vegetable foods with low saturated fat and nutritious vegetable foods and dry proteins.

But he says, "There is always a harmful way to healthy diets." Ha nguyenRegistered nutritionists of RD, LDN and Philadelphia. "Technically, Pest Catiah can be a pop tart for breakfast, frozen fish for lunch, French potato fried for dinner."

So instead of filling process Or fried food, cassetta Vegetable protein source Soy, nuts and seeds.

For example, use the lens bean salad or the muscles as a side dish instead of potatoes and other simple starch. Or use one serving pack or fresh vegetables as a noon snack instead of coffee shopping pastry or find 2 tablespoons of almond butter in the nearest automatic vending machine.

mercury

The state of our environment means that almost all fish contain mercury. But that's not the reason why it is avoided by removing fish from the diet or diet.

Registered nutritionists said, “The level of mercury is dramatically bandit, but if you choose the right seafood, you will have little exposure. Jabanis jinis jibinAdjunct Professor at Georgetown University.

This table It is a good resource for tracking the latest recommendations for fish's mercury in the FDA. However, in experience, Gibrin suggests avoiding larger catches such as sour, sharks, mackerel and tile fish.

Low light options include shrimp, salmon, polko and catfish. Canned tuna is safe to consume regularly, but canned Alba core tuna Mercury is high It must be consumed rarely.

quality

The principle of your guide to get the best seafood is to select wild fish whenever possible and avoid farms.

Cassetta said, “When purchasing animal protein, select the best quality that can always be afforded. “As for fish and seafood, I want to go to the fish market where I can talk to someone, find out the freshest thing, and know where the fish comes from. Wild fish eats things for naturally, so the ratio of omega -3 is larger. Fish for farms are eating corn and beans and feeding antibiotics. ”

Most fish can buy frozen things. In other words, you can thaw and eat when you need it, so you don't have to worry about waste. According to the US Department of Commerce, most frozen seafood today has the same quality. Their confirmation Tips for purchasing and handling seafood.

How to start Pescaria dietary therapy

Are you ready to try Pescaria diet? Sharon PalmerRD suggests that you can enjoy some recipes that are easy to enjoy and prepare like black bean taco or vegetarian stir -fried blades. "That way, you can easily go to this recipe with the busiest day." Some of your favorite recipes can be easy to avoid beef or chicken with fish.

Set A Preparation schedule Nguyen suggests that it works for you. Fresh seafood should be prepared within one to two days, so start from the beginning of the week and save the frozen option in the freezer.

Nguyen said, “Shrimp is suitable for roasted dishes, fish can be easily cleaned with baked fish in a pan, and mussels and scallops are suitable for the big layout of seafood pasta. "For easy lunch options, find high canned tuna and sardines in omega -3."

Gibrin suggests that vegetarians start by dropping seafood dishes several times a week to relieve their diet. “Being a feskatian is basically a vegetarian who has added seafood, so it's really easy to change for vegetarians. Vegetarians on Monday, Tuesday Pest Catia, and Wednesday can be vegan. ”