Incorporating both plant-based and animal-based sources of nutrients is important when building a healthy omnivore diet. Protein is essential for building and maintaining muscle mass, while fiber supports healthy digestion and helps prevent chronic diseases. Iron is necessary for transporting oxygen throughout the body and can be obtained from lean meats, poultry, fish, beans, lentils, tofu, fortified cereals, and dark leafy greens. Calcium is important for building and maintaining strong bones and teeth and can be found in dairy products, fortified plant milks, leafy greens such as kale and collard greens, tofu, and almonds. Vitamin B12 is found in animal-based foods and is essential for red blood cell formation and nerve function. It is possible to follow an environmentally conscious omnivore diet by choosing sustainable food sources and reducing animal product intake.

Building a Healthy Omnivore Diet: 5 Key Nutrients to Include

When it comes to building a healthy diet, it’s important to ensure that you’re including the right mix of nutrients. As an omnivore, incorporating both plant-based and animal-based sources of nutrients into your meals can help you achieve a well-rounded diet. But which nutrients should be on your radar? Here are five key nutrients to include in your omnivore diet:

Protein

Protein is an essential nutrient for building and maintaining muscle mass, but it also has important roles in various other bodily functions. As an omnivore, you have access to a variety of protein sources, including lean meats, poultry, fish, eggs, dairy products, legumes, and nuts. Including a mix of these protein sources in your diet can help you obtain all of the essential amino acids your body needs.

Fiber

Fiber is another important nutrient to include in your omnivore diet. Not only does it help keep you feeling full and satisfied after meals, but it also supports healthy digestion and can help prevent chronic diseases such as heart disease and type 2 diabetes. Plant-based sources of fiber include fruits, vegetables, whole grains, and legumes. Choose a variety of these foods to ensure you’re getting enough fiber in your diet.

Iron

Iron is a mineral that is essential for transporting oxygen throughout your body. As an omnivore, you can obtain iron from both plant-based and animal-based sources. Good sources of iron include lean meats, poultry, fish, beans, lentils, tofu, fortified cereals, and dark leafy greens. Pairing iron-rich foods with sources of vitamin C, such as citrus fruits or bell peppers, can also help enhance iron absorption.

Calcium

Calcium is a mineral that is important for building and maintaining strong bones and teeth. While many people associate dairy products with calcium, there are also plenty of plant-based sources of calcium available. Good sources of calcium include dairy products, fortified plant milks, leafy greens such as kale and collard greens, tofu, and almonds.

Vitamin B12

Vitamin B12 is an essential vitamin that is primarily found in animal-based foods. It plays an important role in red blood cell formation and overall nerve function. As an omnivore, you can obtain vitamin B12 from lean meats, poultry, fish, eggs, and dairy products. If you follow a vegetarian or vegan diet, you may need to supplement with a vitamin B12 supplement to ensure you’re getting enough of this important nutrient.

FAQs

What is an omnivore diet?

An omnivore diet is a diet that includes both plant-based and animal-based sources of nutrients.

What are some other important nutrients to include in an omnivore diet?

In addition to the key nutrients listed above, other important nutrients to include in an omnivore diet include vitamin D, omega-3 fatty acids, and potassium.

Can I still eat processed foods on an omnivore diet?

While it’s best to limit your intake of processed foods, it’s still possible to include them in an omnivore diet in moderation. Just be sure to read labels carefully and choose options that are lower in added sugars and sodium.

What are the risks of not following a balanced omnivore diet?

If you’re not getting enough of the key nutrients listed above, you may be at risk for a variety of health issues, including nutrient deficiencies, anemia, osteoporosis, and heart disease.

Is it possible to follow an omnivore diet and still be environmentally conscious?

Yes, it’s possible to follow an environmentally conscious omnivore diet by choosing sustainable food sources such as grass-fed meats and wild-caught fish, and by reducing your intake of animal products overall.