What is the Nordic Diet?

What is the Nordic diet?

The Nordic diet emphasizes local, seasonal foods traditionally from the Nordic countries, including 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 rapeseed oil, also known as canola oil. The Nordic diet promotes eating that is both healthy and environmentally friendly.

The Nordic diet guidelines

The Nordic diet is described by 10 general principles:

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

Which foods should be favored in the Nordic diet?

The Nordic diet emphasizes traditional foods from the Nordic countries:

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

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

Which foods should be limited in the Nordic diet?

1. Red and processed meats
2. The salt and the 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, particularly regarding cardiovascular diseases and type 2 diabetes.
2. The Nordic diet mainly consists of plant-based, locally sourced foods, which offers benefits for both health and the environment.
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 eating more home-cooked meals.

Some aspects to consider within the Nordic diet

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

In conclusion, the Nordic diet promotes healthier and more sustainable eating by emphasizing traditional foods from Nordic countries. However, its principles can be applied no matter where you live. For example, by eating 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/en/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