How to navigate a Pescetarian Diet for little ones

A pescetarian diet involves plant-based foods with seafood. If you’re introducing your little one to this diet, it’s important to still ensure they get a balanced diet with all the nutrients they need to grow. 

At Piccolo, we want to help you navigate this feeding journey; that’s why we’ve put together this simple guide filled with top hips and also simple ways to overcome common diet challenges and still enjoy tasty meals.

• A pescetarian diet focuses on plant-based foods while including seafood as the primary animal protein source.
• Fish and seafood provide essential nutrients like omega-3 fatty acids, vitamin B12, and lean protein.
• Proper meal planning ensures a balanced pescetarian diet that meets all nutritional requirements.
• Choosing sustainable, low-mercury seafood options is crucial for both health and environmental reasons.
• Incorporating a variety of plant-based proteins, whole grains, fruits, and vegetables enhances the benefits of a pescetarian diet.

The pescetarian diet combines vegetarianism with fish and seafood. It’s becoming more popular as people look to improve their health and help the environment.

What is a pescetarian diet?

A pescetarian diet focuses on plant-based foods but also includes fish and seafood. It allows for dairy and eggs too, making it more flexible than strict vegetarianism or veganism. 

Key principles of a pescetarian diet

The pescetarian diet emphasises plant-based foods as well as fish and seafood. Key principles include…

• Eating a variety of fruits, vegetables, whole grains, and legumes
• Including fish and seafood as the primary animal protein sources
• Limiting or avoiding processed foods and added sugars
• Opting for healthy fats from sources like olive oil, avocados, and nuts

Pescetarianism has similarities with other plant-based diets but also has differences…

Pescetarianism includes fish, while vegetarianism excludes all animal flesh. Veganism on the other hand avoids all animal products. Flexitarianism allows occasional meat, and the Mediterranean diet focuses on fish and seafood but allows some meat.

Nutritional advantages of eating fish

Fish is packed with nutrients which are essential for your baby’s health. It’s a top source of omega-3 fatty acids, like EPA and DHA and these fats are key for brain function, heart health, and fighting inflammation.

Fish also offers high-quality protein, vitamins D and B2, and minerals such as calcium and iron. 

Following a pescetarian diet means you need to make sure your little one still gets all the nutrients their body needs. You can do this by feeding your little one a mix of seafood and plant-based foods. 

Protein sources in a pescetarian diet

Protein is important for fixing and building your little one’s tissues. A pescetarian diet has fish and shellfish which are full of high-quality protein. You also get protein from legumes, nuts, seeds, and whole grains. Just be wary when introducing allergens to your little one such as nuts and shellfish.

Omega-3 fatty acids and their importance

Seafood is packed with omega-3 fatty acids and high amounts can be found in oily fish such as salmon. These omega-3 fatty acids are good for your little one;s heart, brain and they help reduce inflammation. You can also find omega-3s in flaxseeds, chia seeds, and walnuts, but in smaller amounts.

Vitamin b12 and iron: meeting your needs

You still need to ensure your little one is getting enough vitamin B12 and iron when they’re eating a plant-based diet. Seafood is a great source of these nutrients, but you also need to feed your little one other foods that contain them. Nutritional yeast and infant supplements can help with B12. For iron, feed your little one leafy greens, legumes, and whole grains with vitamin C to boost absorption.

Creating a balanced pescetarian diet for your little one needs careful meal planning. This ensures your baby gets all the nutrients they need. 

When planning meals, aim to include the following components…

• Lean protein sources, such as fish, seafood, eggs, and plant-based options like tofu and legumes
• A variety of colourful fruits and vegetables to provide essential vitamins, minerals, and fibre
• Whole grains, including brown rice, quinoa, and whole-wheat bread, for sustained energy and added nutrients
• Healthy fats from sources like avocados, nuts, seeds, and olive oil to support your baby’s heart health and brain function

Following a pescetarian diet for your little one means adding seafood safely and sustainably. Choose fish wisely and cook it right to get the health benefits without risks.

Choosing sustainable and low-mercury seafood

For a healthy pescetarian diet, pick seafood that’s sustainable and low in mercury. Look for fish from managed fisheries or farms that care for the environment. Good choices include salmon, sardines, and shellfish like shrimp. Use seafood guides to help you choose sustainably.

Proper preparation and cooking methods

Right preparation and cooking keeps seafood safe and nutritious and helps avoid your little one getting ill. Always keep raw fish cold until you cook it and either grill, bake, or poach to keep the nutrients in. Avoid deep-frying and heavy sauces to keep fish flavours pure.

The NHS says you should avoid giving raw shellfish to babies and children to reduce their risk of getting food poisoning.

Recommended serving sizes and frequency

Seafood is key in a pescetarian diet, but it’s best to feed it to your little one in moderation. NHS guidelines say you should include at least 2 portions of fish a week, 1 of those being an oily fish such as salmon.