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Whether it is a carnivore that has recently been stimulated to refrain from mammals or a vegetarian Looking for more flexibility in your food choices, the fish diet could be what you are looking for. Open its nutrition to a complete ecosystem that may not occupy its dish regularly, while providing serious benefits for your heart, brain and health in general.
Here we show you how to follow a fish diet and why you want in the first place.
What is a fisherman diet?
A fish diet follows the majority Vegetarian dietApart from the addition of fish and shellfish. Some fish also include dairy and eggs in their diet, while others do not.
“Most fishcathatic eat many vegetarian foods and only include fish or seafood a few times a week,” he says Jenn Cassetta, CN, MSMaster in Science in Nutrition and Nutritionist certified in Santa Monica, who has been in a fishmail for more than 15 years.
Benefits of a fish diet
According Monika Jacobson, RDNA dietary nutritionist registered in Spokane, Washington, the fish diet can offer significant benefits:
1. Health of the brain and heart
Many fish, such as salmon, sardines and mackerel, are High in Omega-3swhich are beneficial for cardiovascular and Glucémica health and can support brain health.
2. Weight management
“Eating fish or shellfish together with a healthy diet rich in fruits, vegetables, legumes, healthy fats and whole grains in the appropriate calorie range is very beneficial for weight loss,” says Jacobson.
3. Lean protein
Most seafood is High in protein but lower in calories and saturated fat than other types of meat, which allows you to fulfill your Protein requirements With fewer calories.
4. Sustainability
A fishcath diet is generally more sustainable than eating meat, since fishing can have a smaller carbon footprint than raising the animals we consume.
What to take into account in a fish diet
Nutrients
When it is done well, a fish diet can have great health benefits; Traditionally it is lower in saturated fats and focuses on nutritional plant foods and lean proteins.
However, “there are always ways to convert unhealthy healthy diets,” he says Ha NguyenRD, LDN, a dietitian recorded in Philadelphia. “Technically, a fish diet can be breakfast pop-tarts, frozen fish sticks for lunch and fried potatoes for dinner.”
Then, instead of filling Processing or fried foods, Cassetta recommends roasting, baking or furtively hunting your seafood and choosing Plant -based protein sources such as beans, nuts and seeds.
For example, try a salad or hummus of lentils such as garrison instead of potatoes and other simple starches. Or look for a single service pack or two tablespoons of almond butter with fresh vegetables such as noon snack instead of a coffee pastry or whatever in the nearest vending machine.
Mercury
The state of our environment means that almost all fish contain mercury. But that is not a reason to eliminate the fish from your diet or avoid fish diet.
“Mercury levels in the range of fish dramatically, but if you choose the right seafood, you will have very little exposure,” says the recorded dietitian Jabanis Jinis JibinProfessor at the University of Georgetown.
This table From the FDA is a good resource to monitor the latest recommendations on Mercury in Fish. But as a general rule, Jibrin suggests avoiding the greatest capture such as swordfish, shark, king’s mackerel and mosaic fish because they have more time to accumulate higher levels of mercury.
Low mercury options include shrimp, salmon, chicken and catfish. While canned light tuna is safe for regular consumption, canned albacore tuna is very High in Mercury and must be consumed in moderation.
Quality
Its governing principle to obtain the best quality of seafood is to choose fish captured in nature whenever possible and avoid those that are raised in farms.
“When buying any animal protein, always choose the best quality you can pay,” says Cassetta. “When it comes to fish and shellfish, I like to go to a fish market where I can talk to someone and discover what is cooler and see where the fish comes from. The fish captured in nature eat what are naturally destined to eat and, therefore, they generally have a greater proportion of omega-3. Fish raised in the farm eat corn and soy and receive fed antibiotics. “
Most fish can also be bought frozen, which means that you can defrost and eat when necessary not to worry about wasting any. According to the United States Department of Commerce, most frozen shellfish today is the same as fresh. Look at her Tips to buy and handle seafood.
How to start with a fisherman diet
Ready to try a fisherman diet? Sharon PalmerRD, suggests creating some reference recipes that you enjoy and are easy to prepare, such as black or sauteed vegetarian beans. “That way, you can make these recipes so easy in your busiest days.” It can also be as easy as subverting beef or chicken in some of your favorite recipes with fish.
Establish a Meal preparation hours That works for you, Nguyen suggests. Since fresh seafood must be prepared in one or two days, start with that at the beginning of the week and have frozen options stored in the freezer for the middle of the week.
“Shrimp are excellent for sauteed dishes, fish can be roasted in a pan for easy cleaning, and mussels and scallops are excellent for large lots of seafood paste,” says Nguyen. “Look at tuna and canned sardines, which are high in Omega-3, for easy lunch options.”
In order for vegetarians to facilitate the diet, begin to fall into a dish of seafood several times a week, Jibrin suggests. “Being a fishcath is basically vegetarian with the addition of shellfish, so the transition for vegetarians is really easy. You could be a vegetarian on Monday, a fisherman on Tuesday and a vegan on Wednesday. ”
