“The Nordic diet really is a lifestyle because it’s about more than just what you eat. It’s also about how you eat, how you shop, how you’re mindful of the environment and how you reduce your waste,” says Samantha Cassetty, RD, a registered dietitian based in New York City and the coauthor of Sugar Shock.
What Is the Nordic Diet?
Research suggests the Nordic diet may have the following health benefits:
Reduce Inflammation Low-grade inflammation may be linked with chronic diseases, and a study pubished in June 2019 in Nutrients found that the Nordic diet may have anti-inflammatory effects, though more research is needed.Reduce the Risk of a Heart Attack A study published in June 2018 in BMC Medicine found that the Nordic diet might be associated with a lower risk of a heart attack.Lower the Risk of Death From Disease A study of middle-aged and older men published in the European Journal of Nutrition in February 2020 found that men who followed the Nordic diet had a lower risk of death from diseases, particularly heart disease and cancer.Improve Cholesterol and Blood Pressure Levels A review published in September 2019 in the International Journal of Nutrition Sciences found the Nordic diet reduced levels of total cholesterol and unhealthy types of cholesterol and helped lower blood pressure.Improve Blood Sugar Levels The study in the International Journal of Nutrition Sciences also found the Nordic diet improved blood glucose control compared with people eating a Western diet.Improve Sleep A study of overweight and obese women published in Eating and Weight Disorders—Studies on Anorexia, Bulimia, and Obesity in November 2021 found that those who followed the Nordic diet slept better.
Foods to Eat
Fruits, such as apples, pears, and local berriesVegetables, such as tomatoes, cucumbers, leafy greens, root vegetables, carrots, and peasLegumesWhole grains such as rye, oats, and barleyLow-fat and fat-free dairyFish such as salmon, herring, and mackerelCanola oilModerate or low levels of alcohol
Foods to Limit
Saturated fatRed meatProcessed meatAdded sugarsSalt
Day 1
Breakfast: Oatmeal with blueberries Lunch: Barley and Brussels sprouts grain bowl Dinner: Shrimp with pasta and a side salad
Day 2
Breakfast: Avocado and egg on whole-grain toast Lunch: Tuna sandwich on whole-wheat bread with berries Dinner: Salmon with roasted vegetables and a spinach salad
Day 3
Breakfast: Whole-wheat pancakes with Icelandic yogurt and fruit Lunch: Beef and barley soup Dinner: Stir-fry chicken and vegetables over brown rice
Day 4
Breakfast: Whole-grain bagel with gravlax and cream cheese Lunch: Beet salad with almonds, lemon, and parsley Dinner: Baked fish with potatoes and mixed vegetables
Day 5
Breakfast: Scrambled eggs and spinach with whole-grain toast Lunch: Turkey sandwich on rye with an apple Dinner: Peppers stuffed with beans and mushrooms
Day 6
Breakfast: Berry and almond butter smoothie Lunch: Smoked salmon sandwich on whole-grain bread with cherry tomatoes Dinner: Roasted lamb with sweet potatoes and peas
Day 7
Breakfast: Yogurt with berries and almonds Lunch: Quinoa with shrimp and vegetables Dinner: Halibut with roasted cherry tomatoes and barley “If you try to follow it exactly, it could wind up being more expensive, but it doesn’t have to be,” Taub-Dix says. “Take the basics of this diet and see how you can apply it to your own region, community, life, and eating style for yourself and your family." If you’re accustomed to eating a lot of processed and prepared foods, the focus on cooking in the Nordic diet could be a barrier. “Cooking is emphasized on the Nordic diet, and if you don’t have the skills or the time, that can be a downside. You might have to ease your way into it and figure out how to make it work for you,” Cassetty said. This in-depth review gives you a detailed look at the Nordic Diet.
Favorite Cookbook
‘The Nordic Diet: Using Local and Organic Food to Promote a Healthy Lifestyle’ Check out this book’s recipes and photography for Nordic diet inspiration.
Favorite Podcast Episode
Is the New Nordic Diet for You? This Vitalita Health interview with Sharon Palmer, RD, dives into the Nordic Diet.
Favorite App
Habinator This app can help you build the habits you need to make it easy to follow the Nordic diet.
