Pescatarian

You can eat all fish and shellfish, eggs, dairy, and every plant food, including vegetables, fruits, legumes, grains, nuts, seeds, and oils. Red meat, pork, poultry, and game are excluded, as are broths and stocks made from them. Many pescatarians also include honey and fermented foods like yogurt, kefir, and miso.

Pescatarian eating typically supplies more long-chain omega-3s (EPA and DHA), vitamin B12, vitamin D, iodine, and highly bioavailable heme iron and zinc from seafood, which strict vegetarians must source from fortified foods or supplements. Vegetarian diets can be lower in mercury exposure and often higher in fiber if built around legumes and whole grains. Neither is inherently superior; outcomes depend on food choices and portion balance.

Most dietary guidelines suggest two to three servings of fish per week, roughly 200 to 350 grams total, with at least one serving of fatty fish like salmon, sardines, or mackerel for omega-3 intake. Larger predatory species such as swordfish, king mackerel, shark, and bigeye tuna should be limited because of higher mercury content. Pregnant people are usually advised to stay under 340 grams per week and avoid the highest-mercury species.

Weight change depends on total energy intake rather than the pescatarian label itself. Lean fish such as cod, haddock, and tilapia are high in protein and low in calories, which supports satiety, while battered or fried seafood, cheese-heavy dishes, and large grain portions can push calories up quickly. Glycemic index of accompanying carbs like white rice, pasta, or bread also influences post-meal hunger.