Nordic diet
The Nordic diet is a diet that is based on food from the Nordic countries. These are 5: Denmark, Sweden, Norway, Iceland and Finland. To carry out this diet successfully it is important to know the dietary pyramid of the Baltic Sea.
Mainly this diet is based on the consumption of fatty fish, lean fish, fruits, berries, vegetables, legumes and whole grains; This diet promotes the use of canola oil or rapeseed oil.
How is the Nordic Diet
On the internet we can find countless diets, however, very few are endorsed by a health agency, in this case the World Health Organization, WHO confirmed that this diet as a nutritional model has important benefits for our health.
Although it is based on the most common foods in the Nordic countries, it is a diet that can be adapted to any country or city, since the objective is to greatly increase the consumption of vegetables, vegetables and fruits and reduce the consumption of meat. replace it with fish (to the extent possible) and minimize the consumption of fatty, processed and sweet foods.
This Nordic diet is very similar to the Mediterranean diet; However, the biggest difference is that canola or rapeseed oil is used in the Nordic countries, whereas olive oil is used in the Mediterranean.
A menu of the Nordic diet can be: fruits, kefir, porridge and nuts; for lunch a good portion of vegetables, salads, egg, mushrooms and rye bread is recommended; and for dinner a portion of protein, preferably fish accompanied by a generous portion of vegetables.
If in your country they tend to eat protein for lunch, you can change it and replace the protein at night with eggs. But, if you are used to consuming protein both at lunch and dinner, you should divide the portion in two.
Baltic Sea Diet Pyramid
The University of Eastern Finland, the Finnish Heart Association and the Finnish Diabetes Association created this pyramid where vegetables and fruits are the great base.
With regard to fruits, berries and berries are recommended, for vegetables they emphasize green leafy ones such as spinach, chard, cabbage or cabbage; and root vegetables such as carrots, beets, or radishes. Continue with the consumption of cereals in the form of grain in its processed form, such as oats, rye and barley.
In this same step, fish is found as the greatest source of protein, this is the case of fatty fish such as salmon, herring and mackerel; lean fish such as hake, halibut or butterfish and cod. Its consumption is recommended several times a week in order to reduce the consumption of meat.
There are also dairy products that are suggested in this diet, fermented ones such as kefir, which is very common in Finland and Sweden. Finally, at the top of the pyramid are sweets, processed foods and fatty meat, which are recommended infrequent consumption.
Benefits of the Nordic Diet
The WHO noted that this diet helps reduce the risk of diseases such as diabetes, cancer or cardiovascular diseases that are associated with the risks of obesity and are classified as non-communicable diseases. Also, research has shown that this diet can be helpful for weight loss.
Another important benefit of this diet is on the environment, since this diet encourages the consumption of plants to reduce the consumption of meat. In addition, it motivates people to consume seasonal products that are fresh, sustainable and local.
