Nordic diet – what is it and how is it made? Benefits and sample menu
More than a diet, the Nordic diet is a healthy eating plan. The Nordic diet is not a method designed to lose weight quickly, but to achieve a stable ideal weight by eating balanced meals.
In fact, the Nordic diet was created by a group of scientists and nutritionists with the aim of reducing the consumption of meat and processed foods in northern countries. (4)
In the following article you will be able to know what the Nordic diet is about, what are its benefits and what an example of a menu plan would look like.
Nordic diet – what is it?
The Nordic diet is a diet based on foods that predominate in the Nordic countries: Denmark, Finland, Sweden, Norway and Iceland.
In the Nordic diet the allowed foods are berries, whole grains, legumes, fatty fish and vegetable oils such as canola.
The direct benefits of this diet are to achieve optimal health and reach an ideal weight, which is why it is generally compared to the Mediterranean diet.
In addition, the Nordic diet proposes to emphasize sustainable agriculture, which is why it is considered a friendly option from an environmental point of view. So it can be said that one of its additional benefits is that it is considered an organic diet.
Food in the Nordic diet
The food selection of the Nordic diet are whole grains, berries, nuts and fish with a high content of Omega-3 and legumes. Initially the Nordic diet was raised with a higher proportion of red meat, something typical of the diet of the ancient region.
In 2010, a group of scientists and nutritionists argued that the proportions were not the best in terms of health and added groups of modern healthy foods. (4) Skim dairy, a greater range of fruits and vegetables, as well as the particularity of weighing canola oil over animal fats.
The foods allowed (in greater proportion) in the Nordic diet are:
– Fruits
– Berries
– Legumes (lentils, beans, chickpeas)
– Tubers (potatoes, beets, carrots)
– Whole grains and cereals
– Nuts
– Seeds
– Fatty fish
– Low-fat dairy
– Canola oil
– Herbs and spices
Foods that should be eaten in moderation are:
– Eggs (non-industrial)
– Cheeses
– Yogurt
– Seafood
Foods that should be eaten occasionally are:
– Pork Meat
– Red meat
The prohibited foods are:
– Sugar
– Sugary soft drinks
– Industrial meat foods
– Fast food
7 Benefits of the Nordic diet
The Nordic diet has numerous health benefits. In fact, it is proposed by scientists as a healthy lifestyle that can be extended throughout life. The benefits of the Nordic diet are:
- Ideal weight
The proportions of the Nordic diet raised are the best to lose weight in a healthy way. Ultimately the Nordic diet can help you stay at your ideal weight. This is due to high-quality amounts of vegetables, fish, and carbohydrates. (2) - Lower risk of cardiovascular diseases
One of the benefits of the Nordic diet is reducing the risk of cardiovascular disease. Studies confirm that the high content of monounsaturated fats are capable of reducing the risk of heart attacks and chronic heart diseases. (4) - Reduce bad cholesterol (LDL)
Cutting out saturated fat and trans fat from processed meat foods and transitioning to healthy fats like canola oil is the foundation for lowering bad cholesterol. Studies have confirmed that one of the benefits of the Nordic diet is to regulate LDL levels in the blood. (4) - Less chance of cancer
Another of the benefits of the Nordic diet that arouses more curiosity is a lower probability of cancer. A high concentration of antiocyanins from berries and red fruits is effective in reducing the chances of developing certain types of cancer. (5) - Strengthen the immune system
As in the Mediterranean diet, the Nordic diet allows to strengthen the immune and endothelial system. A fact that translates as a lower probability of having autoimmune and inflammatory diseases. - Less chemicals and pesticides
The Nordic diet emphasizes local agriculture without the use of chemical fertilizers and pesticides. In fact, creating a sustainable diet was one of the first goals when considering this eating method. - Gastronomy and health combined
The Nordic diet is based on the combination of healthy ingredients in a gastronomic way. This is one of the most important benefits, not only for the pleasure of eating, but also for increasing the probability of adhering to a healthy diet and postponing it over time.
