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# Pescatarianism Cheatsheet ## What is Pescatarianism? Pescatarianism is a diet that includes fish and seafood, but excludes other meats such as beef, pork, and poultry. ## Why Choose Pescatarianism? - Health Benefits: Pescatarianism is associated with several health benefits, including reduced risk of heart disease, stroke, and certain types of cancer. - Environmental Benefits: Choosing seafood over other meats can have a lower environmental impact. - Ethical Considerations: Some people choose pescatarianism for ethical reasons, such as concerns about animal welfare. ## Foods to Eat - Fish and seafood: salmon, tuna, shrimp, crab, etc. - Fruits and vegetables: all types - Grains: rice, quinoa, oats, etc. - Legumes: beans, lentils, chickpeas, etc. - Dairy: cheese, yogurt, etc. - Eggs ## Foods to Avoid - Beef, pork, and poultry - Processed meats: bacon, sausage, etc. - Meat-based broths and stocks - Gelatin ## Nutrients to Watch - Protein: make sure to get enough protein from fish, seafood, dairy, and plant-based sources. - Omega-3 Fatty Acids: important for heart health and found in fatty fish such as salmon and tuna. - Vitamin B12: important for nerve function and found in dairy, eggs, and some types of seafood. ## Tips for Eating Out - Look for seafood dishes on the menu. - Ask the server for recommendations. - Check with the chef to make sure dishes are truly pescatarian. ## Resources - [Pescatarianism 101: What to Eat, Benefits, and More](https://www.healthline.com/nutrition/pescatarian-diet) - [Pescatarian Diet: Benefits, Risks, and Meal Plan](https://www.verywellfit.com/pescatarian-diet-4684845) - [Pescatarianism: What You Need to Know](https://www.medicalnewstoday.com/articles/324838)