September 8, 2020

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honey garlic glazed salmon
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Eating Pattern Series

For the final eating pattern blog, I will be covering pescatarian! 

The Basics: The final eating pattern, pescatarian, is very similar to Mediterranean, which was covered last week. Interestingly, pescatarian is technically on the spectrum of vegetarianism. This is because of the emphasis on fruits and vegetables with a limited consumption of animal-based protein. Similarly to Mediterranean, a pescatarian eating pattern emphasizes whole grains, legumes (beans), nuts, seeds, dairy, fruits, vegetables, fish and shellfish, and eggs. Consumption of beef, pork, poultry, and wild game are all discouraged.

Around The World: Pescatarian is common in the United States in coastal regions. Globally, this is also common in areas that are along the coast where there is access to fresh seafood all year. 

Pros: The traditional lacto-ovo vegetarian eating pattern (which does not include any consumption of animal protein) can miss out on key nutrients found in animal products such as Zinc, vitamin B12, and protein. With the inclusion of seafood for pescatarian, people may not need to be as concerned with these nutrients. Along with an increased consumption of seafood (especially fish), there is an increased consumption of Omega-3 fatty acids which are good for heart and brain health.

Cons: The difficulties with pescatarian are present for those who do not live near the ocean; this is because it may be difficult to access affordable, fresh seafood throughout the year. For some, there may only be the option of frozen seafood which can also be expensive for some people. In addition, larger species of fish such as king mackerel and shark are known to have high levels of Mercury which can be toxic to the body when larger quantities are consumed.

Potential Health Benefits: Vegetarians who are considering switching to pescatarian will have an increased consumption of Omega-3 fatty acids for heart and brain health. For those who are thinking of cutting red meat and poultry, some studies show that they may experience a decreased risk of heart disease and diabetes. Additionally, a more plant-based eating pattern can help with weight maintenance.

Recipe: Check out this fun recipe for honey garlic glazed salmon! This recipe is sure to turn you to salmon after you make it. It has a perfect balance of sweet and spicy, and is very easy to make. 

Resources To Learn More: To learn more about pescatarian and find new recipes, check out The Pescatarian Cookbook: The Essential Kitchen Companion by Cara Harbstreet. 

This is the final eating pattern that I will be covering for this series! When trying a new way of eating, it is always important to discuss this with your doctor or a dietitian. I hope that you were able to learn a lot and feel encouraged to try these fun recipes! Cheers!

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