Nordic Diet: Everything you need to know!


It is critical to follow a healthy diet in order to maintain a decent state of health and improve the overall quality of one’s life. In addition to the various types of diets available, the Mediterranean diet and the Nordic diet are two of the most well-known because of their undeniable health benefits.

Dietary supplements for the Nordic diet

In the Nordic diet, a wide variety of foods are used to build up the components, with fresh and locally farmed foods taking precedence over all other foods.

The Mediterranean diet has been named the best diet of 2019 in the current edition of the “2019 US News & World Report annual diet rankings.” Despite its relatively recent origins, the Nordic diet is ranked tenth out of 41 diets examined by experts in the field of nutrition.

Today, we’ll talk about the Nordic diet, which is a little less well-known but has a variety of benefits that can lower the chance of developing noncommunicable diseases. In this category, you’ll find various key ailments such as hypertension, diabetes, and cardiovascular disease. Excess weight and excessive cholesterol levels are strongly associated with the development of these disorders.

A typical Nordic diet is composed of fish, seasonal meals, and locally produced goods, which is in keeping with the cold weather that the region experiences throughout the year.

One of the distinguishing qualities of the Nordic diet is that it is beneficial to both the individual and the environment’s health. The advantages are undeniable because organic vegetable products are grown without the use of pesticides or other chemical chemicals, making them a healthier choice. This indicates that the foods that are employed in this food system are exceptionally nutritious.

What is a diet?

Before delving farther into the subject, it is vital to first grasp the notion of “diet” that we are referring to. It is not the one that we consider when attempting to lose weight by reducing our caloric intake. Diet, in its broadest and most widely accepted definition, refers to the foods that we consume in order to feed our bodies with the nutrients they require. It is not just an issue of putting stress on the body for a couple of months. It’s what we’ve been eating our entire lives.


What is the Nordic Diet?

The Nordic diet is just as healthy as the much-heralded and widely popular Mediterranean diet in terms of overall health. The primary differences between the two cuisines are the types of fruits and vegetables consumed, as well as the origin of the oil used in the preparation of the food.

The vegetables and fruits that are consumed in the Nordic diet are those that can be grown due to the cold temperatures of the region. The oil used in the Nordic diet is rapeseed oil, which is also highly nutritious and high in omega 3, as opposed to olive oil, which is usual in the Mediterranean diet.

Foods in the Nordic diet

The Nordic diet’s food pyramid is based on vegetables and fruits, which are abundant in the region.

The Nordic diet is characterized by a high intake of fish, a low intake of oil, and a high intake of seasonal fruits and vegetables as its foundational foods. Potatoes, turnips, beets, carrots, cauliflower, spinach, beans, apples, pears, berries, strawberries, raspberries, and blueberries are just a few examples of what you can eat.

In the Nordic countries, they are all associated with the arrival of spring. These regions are characterized by a high prevalence of mushrooms, which are also extensively consumed. Whole grains, low-fat dairy products, and high-quality meats in small quantities are some of the other foods that can be included in the Nordic diet. These are light and delicate on the taste, and they are minimal in fat. The usage of aromatic herbs such as fennel, chives, and dill are also common.

Basic principles of the New Nordic Diet!

A new version of the Nordic Diet, referred to as the New Nordic Diet, has been developed and is being promoted as a national policy, with the participation of all social actors. Its fundamentals are organized into a decalogue, which is comprised of its basis.

  1. Increase your intake of fruits and vegetables on a daily basis.
  2. To increase the consumption of items that are made from whole grains
  3. Increase your intake of food from the sea and lakes.
  4. Encourage the intake of higher-quality meat in fewer quantities, but not at the expense of taste.
  5. Increase the number of foods that are produced using more natural technologies.
  6. Consume organic foods on a regular basis.
  7. Food additives should be avoided.
  8. Consume more foods that are in season.
  9. Food preparation should be done at home, and more home-cooked meals should be consumed.
  10. Reduce the amount of waste you produce.
  11. Whole grains, notably barley, rye, and oats, are fundamental components of the Nordic diet, and they are particularly abundant in the region.

The Nordic Diet Has a plethora of Health Benefits

The Nordic diet has been shown to have numerous health benefits.

  1. It is beneficial in the prevention of hypertension, type 2 diabetes, and cholesterol issues.
  2. It has also been shown to help against Alzheimer’s disease, cancer, and problems of the cardiovascular system. Because it is based on a healthy eating plan, it is also good for weight loss if practiced as a way of life rather than as a diet.
  3. Based on the findings of a recent study released by the World Health Organization and conducted by a panel of specialists, the Nordic diet has been linked to a significant reduction in risk factors for type 2 diabetes and cardiovascular disease.
  4. Various studies have shown that it can improve lipid profiles, blood pressure, and insulin sensitivity in persons who have hypercholesterolemia, among other things.

Some suggestions for the application of the Nordic Diet

The good news is that most of the components of the Nordic diet are now readily available to people of all ages and socioeconomic backgrounds. With the exception of a few highly unique products, such as reindeer meat, stores carry a wide variety of foods that are essential to the Nordic diet.

There are berries and fruits, as well as fatty and lean fish like herring, salmon, mackerel, hake, and cod, that are staples of the Scandinavian diet to be found there. Furthermore, the legumes and vegetables they consume, which include cabbage and root vegetables, are not familiar to us. Whole grains, such as barley, oats, and rye, are also available and can be used to further enhance the diet.