The Nordic Diet

What is the Nordic diet?

The Nordic diet is based off of the traditional way of eating in the Nordic countries including: Norway, Sweden, Denmark, Iceland and Finland. It emphasizes locally sourced foods with a focus on plant-based and whole ingredients. It’s been compared to the Mediterranean diet. The Nordic diet focuses on lifelong eating practices rather than calorie counting.  

Red meat, processed foods (deli meats, breakfast cereals, sweets, pastries) or sugary drinks should be eaten in moderation or limited (1). Not to say that an occasional coffee and Kanelbulle (cinnamon bun) can’t be enjoyed during fika - a time to slow down and grab a coffee and something delicious. 

• Focus on: whole grains (rye, barley, oats), fruits & berries (apples, pears, blueberries, blackberries, lingonberries), vegetables (cabbage, potatoes, carrots), fatty fish (salmon, mackerel, herring), legumes (beans and peas), low-fat dairy (yogurt, kefir), nuts, seeds, herbs, spices, plant-oil (cold-pressed canola).

• Moderate: poultry (chicken, turkey), lean red or game meat (beef, venison, deer), free-range eggs, cheese. 

• Limit or avoid: fatty cuts of red meat, fast food, processed meat, food additives, sugary beverages (soda, energy drinks, juice), sweets (pastries, candy, chocolate). 

Favorable (and flavorful) factors 

The staple foods of the Nordic diet offer amazing health advantages due to the high quality nutrients they contain. 

Fiber

The whole grains, fruits, vegetables, and legumes of the Nordic diet contribute a significant amount of dietary fiber. Fiber is the portion of plant foods that isn’t digestible by humans, but it acts as fuel for healthy gut bacteria. Diets high in fiber are associated with a decreased risk of several diseases (2). 

Vegetables 

USDA Myplate recommends eating between one and three cups of vegetables each day (3). People who eat more vegetables as part of an overall healthy diet are likely to have a reduced risk for some chronic diseases (3). Vegetables also contain nutrients that are vital for body functions. Potatoes for example provide lots of blood pressure benefiting potassium, and cabbage and carrots contain antioxidants, which have many benefits. 

Fruit (berries)

Most fruit is low in fat and calories. It also provides nutrients such as vitamin C and folate which help boost skin health and promote growth (4). The Nordic diet emphasizes berries which are particularly high in antioxidants and anthocyanins. These nutrients help fight inflammation and improve brain, eye, and heart health (5). 

Whole grains 

Whole grains contain the outer layer, called the bran, in comparison to refined grains which have had this layer removed during processing. This makes whole grains higher in fiber and nutrients. Whole grains help reduce the risk of cardiovascular disease while antioxidants, such as vitamin E, also help improve skin health (6). 

Healthy fats

The Nordic diet focuses on fatty fish and canola oil which is rich in omega-3. Omega-3 fatty acids are essential, meaning we have to get them from our diet. Consuming more omega-3 has been linked with better heart health and cognitive function (7). 

Fermented foods

The Nordic diet contains fermented dairy, such as yogurt and filmjölk (similar to kefir). It also contains pickled products such as cabbage and onion. Fermented foods provide healthy bacterias, and antioxidants which can help decrease inflammation and improve blood sugar regulation (8). 

Health benefits of the Nordic diet

• Weight loss: even when obese individuals were told not to restrict calories, those who followed a Nordic diet lost about 10 pounds (4.5 kg) (9). However, in one study, the participants gained the weight back after the diet. 

• Decreased inflammation: sticking to a Nordic diet has been shown to decrease C-reactive protein, although some studies don’t show significant changes. C-reactive protein is an indicator of inflammation in the body (10). 

• Heart health: when compared with a control diet, study participants showed a reduction in LDL cholesterol (unhealthy type) and total cholesterol, as well as blood pressure (11). 

• Blood sugar regulation: following a Nordic diet has been shown to help improve insulin sensitivity (11). When cells are more sensitive, the body uses more blood glucose, therefore improving blood sugar levels (12). 

Nordic diet recipe: jar shrimp salad 

Wanna give a Nordic diet dish a try? This Jar Shrimp Salad can be served on a plate or in a to-go friendly jar! An excellent solution for easy and nutritious meal prep. This recipe is created in about 20 minutes. One serving is about 565 calories. 

INGREDIENTS (one serving)

• 2/3 cup shrimp (130 g)
• 1 avocado
• 1 small radish
• 1 ⅓ cup (40 g) baby spinach
• 1 tbsp mayonnaise
• 1 tbsp lemon juice

INSTRUCTIONS

• Slice the radish into thin slices.
• Cube your avocado, add salt and pepper, and a splash of lemon juice.
• Take a big jar and add the shrimp, avocado, radish, baby spinach and top it with the mayo and close that lid.
• Tip! Garnish with fresh dill.

This dish pairs perfectly with a side of probiotic rich purple sauerkraut.

Craving even more Nordic recipes and want to know what macros to aim for? Download the Lifesum app.