We want to look good and the types of diets to do are multiplying. However, not everything we find is good for our health and we must be very well informed to know what diet to follow and what benefits it brings us.

One of those recommended by the World Health Organization (WHO) is the Nordic diet. It is named after the countries of origin of the foods that make it up: Sweden, Norway, Denmark, Finland … In its weekly menu it includes foods such as vegetables and fish.

The goal, like the Mediterranean diet, is to eat in a balanced way that provides short and long-term health benefits. Among them is the reduction of obesity, diabetes rates, heart risk or cancer. In addition, it is perfect for losing weight and reducing high blood pressure.

How to make a weekly menu to follow the Nordic diet
The Nordic diet is characterized by being very rich in Omega 3 since it has a great abundance of oily fish such as salmon, mackerel or herring. In addition to being very present legumes, vegetables, cereals, seeds, nuts and forest.

Likewise, this type of diet limits certain foods such as red meat or eggs (which it recommends eating exceptionally but of good quality) and eliminates others such as processed foods, sugary drinks, alcohol or fast food.

Another characteristic (this is one of the great differences with the Mediterranean) is that it mainly uses canola or rapeseed oil. It is a highly refined vegetable oil whose benefit, however, has been highly questioned due to the way it is obtained.
he Nordic diet has the abundant use of dried fruits such as walnuts, seeds and red fruits (such as blueberries, strawberries, raspberries and blackberries, which help lower blood pressure and make blood vessels flexible). Therefore, incorporating them into our breakfast or snack will be the best idea, accompanied by organic and low-fat dairy products.

For a change, you can choose to introduce fruit (which contain vitamins, minerals and antioxidants) seeds or rye, barley or oats that are rich in fiber
For a first course, you should bet on legumes such as lentils, beans, chickpeas … In all its versions. Now that summer is coming, instead of spoon dishes, you can choose to make them cold or in a salad, for example.

Other days of the week, add vegetables to this dish: broccoli, cauliflower, potato and pepper salad, spinach, cold soups, beans … When these are not the first, they should be accompanied by the second: carrots, tomatoes, zucchini, asparagus , for instance.
As regards the second, you should bet in abundance on blue fish because, as we have said before, it is very much a protagonist in the Scandinavian countries. It will provide Omega 3 (excellent against cholesterol and circulatory system problems) to our body. There are as many varieties as there are ways to do it: salmon, tuna, herring, mackerel, sardines, dogfish, trout, anchovy, etc. Baked, grilled, steamed, in vinegar, with tomato …

In addition to the vegetable accompaniment, you can vary other days with mushrooms or mushrooms. Don’t forget that you can use all kinds of aromatic herbs to flavor your dishes. Especially dill, chives, and fennel.

In this diet, it is recommended to eat in moderation (but not eliminate) meats (it is said that the quantity is reduced but that it is eaten of higher quality), eggs, cheese and yogurt.

For dessert, you’d better choose some fruit, full of fiber, water, minerals, and antioxidants. Opt for the seasonal one: strawberries, watermelons, pineapples, melon or peach, for example.

Remember that, when following a diet, you cannot do it on your own but you should consult with your doctor if it is beneficial, in particular, for your health. If in doubt, go to him.