Pescetarian Diet Programs Somerville MA

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Julia L McVay, LDN, RD
(617) 499-5189
Mt. Auburn Hospital Parson's Building Nutrition Counseling Service
Cambridge, MA
 
Leigh P Van Dusen, MS, RD
(646) 369-2255
1 Mifflin PlaceSuite 260
Cambridge, MA
 
Barbara B Ruhs, MS, RD
(617) 492-4995
Neighborhood Nutrition373 Highland Ave., Ste 201
Somerville, MA
 
Inger K Hustrulid, LDN, RD
(617) 577-0020
Foundations Family Nutrition195 Binney St Ste 3102
Cambridge, MA
 
Laura Foresta, LDN, RD
51 Boylston StFl 4
Boston, MA
 
Alexandra Levin Fishback, MS, RD
(617) 945-2060
41 Hawthorne St
Cambridge, MA
 
Esther H Kim, RD
(617) 461-6106
10 Dana St
Cambridge, MA
 
Carolyn C Hintilan, LDN, MPH, RD
(978) 815-9502
Downtown Nutrition294 Washington St - Ste 219
Boston, MA
 
Frances Konstatilakis, LDN, RD
(508) 725-6147
Boston, MA
 
Diana K Cullum Dugan, RD
(617) 678-0607
188 Orchard St
Watertown, MA
 

Pescetarian Diet for Optimal Health

Written by Carolyn Fauteux   

Pescetarianism – What Is It?

Pescetarianism is a healthy diet that is similar to Vegetarianism, in that the diet focuses on fruits, vegetables and grains and excludes the consumption of mammals and birds. However, Pescetarianism is unique in that the diet includes seafood. Pescetarians are sometimes labeled as ‘Pesco-Vegetarians’, but they are not strictly Vegetarians; some Pescetarians eat eggs and dairy. In addition to including fish or shellfish in their diet, a Pescetarian normally includes vegetables, fruit, nuts, grains, beans, eggs, and dairy on a daily basis.

Health Benefits of a Pescetarian Diet

The Pescetarian diet is typically compared to the Mediterranean Diet because of the health benefits from an abundance of vegetables, fruits, nuts, beans and fish. This is one of the most common reasons for one to become a Pescetarian.  These benefits include a beneficial source of fiber and antioxidants from vegetables, fruits, and the healthy fats found in nuts, beans and fish.  

fish

For certain Pescetarians, their choice is based on the findings that red meat can be damaging to health.  This is due to the fact that certain red meats contain high amounts of saturated fat, and animal foods (especially red meat) are rich in cholesterol, saturated fats, and salt, and are in turn, poor in vitamins, fiber, and antioxidants. Such characteristics are documented today as risk factors for obesity, diabetes, hypertension, cardiovascular disease, and cancer.

Diets high in vegetables, fruit, nuts and fish raise our HDL (or, “good cholesterol”) levels and several types of fish are a great source of omega-3 fatty acids, which hold numerous health benefits. These health benefits include a reduced risk for stroke and cancer and aid in the prevention of coronary artery disease.

Appropriately planned Pescetarian diets, sufficient in amounts of protein, essential fatty acids, vitamins, and minerals contain all of the essential body needs. In addition, well-planned types of Vegetarian and Pescetarian diets are appropriate for all stages of life including pregnancy, infancy, childhood, and adolescence.  Choosing a diet focused on vegetables, beans and grains, such as the Pescetarian diet, is less damaging to the food supply and earth, and cutting down on red meat consumption is one way several environmentalists help protect the planet.

Drawbacks of Pescetarianism

Pescetarianism is like any diet in that it comes with some drawbacks.  A Pescetarian diet that includes a good amount of seafood consumption leads to concerns regarding mercury and polychlorinated biphenyls (PCB). Various types of fish contain harmful toxins including mercury and PCBs, which have been linked to several diseases and disorders including stroke, heart disease and cancer.

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Pescetarian Diet for Total Health

A Pescetarian diet, also known as Pescetarian Dieta pescovegetarian diet, is a healthy diet that excludes land animals and birds, but includes fish, mollusks, and crustaceans, fruits, vegetables, plants, legumes, nuts, and grains. A pescetarian diet may also include eggs and dairy. A pescetarianism is a healthy diet that is similar to Vegetarianism.

Overall, the Pescetarian diet is similar to the Mediterranean Diet , which focuses on fish and seafood, fruits, vegetables, and grains. The pescetarian diet serves as a compromise between a vegetarian and meat-eating diet or as a transition toward a vegetarian or vegan diet for many.

Pescetarian Diet Health Benefits

The Pescetarian diet is a heart healthy diet that is often compared to the Mediterranean Diet because of the health benefits from an abundance of vegetables, fruits, nuts, beans and fish. The main health benefits of a Pescetarian diet include:

  • Provides essential micronutrients and macronutrients needed for optimal health.  Because a Pescetarian diet is rich in vegetables, fruit, nuts and fish it provides several essential macronutrients and micronutrients that the body needs to function properly and optimally.
  • Lowers bad cholesterol. A Pescetarian diet includes vegetables, fruits, nuts, beans and fish, as opposed to red meats. This type of healthy eating does not raise bad cholesterol levels because the Pescetarian diet does not include foods high in saturated fats (like red meat).
  • Raises good cholesterol. A Pescetarian diet raises HDL (or, "good cholesterol") levels which lower the risk to cardiovascular disease .
  • Helps with mental wellness.  A Pescetarian diet is typically  rich in h omega-3 fatty acids which have been shown to help improve cognitive thinking and reduce depression, and mental decline with age.
  • Helps manage body weight. A Pescetarian diet can be very beneficial for weight control in several ways. The foods typical of a Pescetarian diet stabilize blood sugar. The fiber helps increase satiety (fullness). Therefore a Pescetarian diet reduces the risk for obesity , diabetes , hypertension (high blood pressure), cardiovascular disease .
  • Improves Health for Women. For pregnant women, mothers who are breastfeeding, and women of childbearing age diets rich in Omega-3 fatty acids have several important health benefits. A diet rich in fish and Omega-3 fatty acids supplies DHA, a specific omega-3 fatty acid that is beneficial for the brain development of infants.
  • Keeps blood pressure healthy. A Pescetarian diet is blood pressure friendly. Since the Pescetarian diet does not include foods high in sodium and saturated fats, a Pescetarian diet reduces the risk for hypertension (high blood pressure) that is often associated with diets high in saturated fats. Omega-3 fatty acids found in oily fish (e.g., salmon, sardines, and herring) help lower your blood pressure and improve ot...

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