What is the Nordic Diet?

What is the Nordic Diet 

The Nordic diet emphasizes local and seasonal foods traditionally sourced from the Nordic countries of Denmark, Finland, Iceland, Norway and Sweden. This diet is based on the Baltic Sea food pyramid (see image below) and staple foods include fruits and berries, fatty and lean fish, legumes, vegetables, whole grains and oil rapeseed, also called canola oil. The Nordic diet therefore recommends a diet that is both good for health and for the environment.

The Nordic Diet Guidelines

The Nordic diet is described by 10 general principles:

1. eat more thanfruits and vegetables every day
2. Eat more whole grain foods
3. Eat more foods from the seas and lakes
4. Eat less and better quality meat
5. Eat more foods from wild landscapes
6. Eat organic produce whenever possible
7. Avoid food additives
8. Eat more meals made with seasonal produce
9. Eat more home-cooked meals
10. Produce less waste

What are the foods to favor as part of the Nordic diet?

The Nordic diet emphasizes traditional foods from the Nordic countries:

1. fruits and berries
2. Vegetables (cabbage, root vegetables)
3. Fatty (herring, mackerel, salmon) and lean fish
4. Legumes
5. Whole grains (barley, oats, rye)
6. Rapeseed oil (canola)

The Nordic diet also includes poultry, eggs and dairy products (eg skyr, milk).

What Foods to Limit on the Nordic Diet?

1. Red and processed meats
2. salt and sugar
3. processed foods

Some positive aspects of the Nordic diet

1. The World Health Organization states in a 2018 report that research has demonstrated the health benefits of the Nordic diet, including cardiovascular disease and weight loss.Type 2 diabetes.
2. The Nordic diet is mostly made up of plant-based and local foods, which has health and environmental benefits.
3. The Nordic diet encourages the consumption of healthy and nutritious foods, such as fruits and vegetables, whole grain foods, legumes and fish.
4. The Nordic diet recommends consuming more home-cooked meals.

A few things to consider with the Nordic diet

1. Nordic diet can be expensive (e.g. organic food, higher quality meat)
2. The Nordic diet may require better time management for individuals who do not cook most of their meals at home.

In conclusion, the Nordic diet advocates a healthier and more sustainable diet by emphasizing traditional foods from the Nordic countries. However, its principles can be applied no matter where you live. For example, by consuming more local and seasonal products, cooking more often and reducing meat consumption.

References

1. https://foodinsight.org/what-is-the-nordic-diet/
2. https://www.euro.who.int/en/health-topics/disease-prevention/nutrition/news/news/2018/5/fostering-healthier-and-more-sustainable-diets-learning-from-the- mediterranean-and-new-nordic-experience
3. https://health.usnews.com/best-diet/nordic-diet
4. https://www.euro.who.int/fr/health-topics/disease-prevention/nutrition/publications/2018/what-national-and-subnational-interventions-and-policies-based-on-mediterranean-and- nordic-diets-are-recommended-or-implemented-in-the-who-european-region,-and-is-there-evidence-of-effectiveness-in-reducing-noncommunicable-diseases-2018
5. https://www.health.harvard.edu/blog/the-nordic-diet-healthy-fare-with-an-eco-friendly-bent-201511198673

Article written by:

Marie-Noël Marsan, Nutritionist