Thinking of Going Pescatarian? These 5 Food Groups Are Essential, According to a Dietitian

“Fish and shellfish are great sources of omega-3 fatty acids that help to fight inflammation, keep your skin healthy, and boost heart health,” Brigitte told POPSUGAR. This makes them one of the most beneficial pillars of a pescatarian diet. Choose lower-mercury options like salmon, light tuna, cod, scallops, shrimp, lobster, and black sea bass, all of which offer vitamin B12 in addition to heart-healthy fats. Aim to have two to three servings of fish or shellfish each week.

You can’t eat seafood at every meal or even every day, so plant-based proteins are an essential part of a pescatarian diet. “Making sure to have enough protein throughout the day is usually the trickiest part of any [plant-based diet],” Brigitte said. And this is one nutrient you don’t want to skimp on. “Protein helps boost brain cognition, keeping you feeling focused and alert throughout the day, and also builds strong muscles and bones,” she continued.

To make sure you get your fill, reach for nuts like almonds, pistachios, and walnuts; nut butters; hemp seeds; and legumes like lentils, beans, peas, and chickpeas.

While many fruits can be part of a healthy, balanced diet (pescatarian or not), Brigitte recommended berries specifically. Strawberries, blueberries, raspberries, and blackberries are loaded with antioxidants and add some delicious sweetness to your meals, she explained. Strawberries in particular are an excellent source of vitamin C, which helps to boost your immunity and increase collagen production, keeping your skin plump and healthy. Brigitte suggested having half a cup of berries in the mornings with breakfast or after dinner as dessert.

Naturally, vegetables should be a staple in any plant-based diet. Brigitte explained that veggies offer up a variety of vitamins, minerals, antioxidants, and fiber, which can help lower your risk of chronic illnesses, fight bloat, and more.

“Aim to have two to three cups of veggies at lunch and dinner to help you stay satiated,” she told POPSUGAR. “Have something green at each meal, like chard, romaine [lettuce], kale, spinach, broccoli, green beans, or asparagus, and then mix in the other colors – reds, oranges, yellows, blues, and white – on top, such as cauliflower, tomatoes, carrots, bell peppers, eggplant, zucchini, and squash.”

Whole grains are a great source of soluble fiber, which helps lower cholesterol and inflammation, Brigitte explained. (That’s in addition to helping keep you full.) Reach for grains including quinoa, whole-wheat bread and pasta, oats, brown rice, and farro.