The Nordic Diet emerged in 2004 when a group of chefs, nutritionists, and food scientists met to create a healthy eating pattern based on traditional Scandinavian foods. It's sometimes called the "New Nordic Diet" to distinguish it from traditional Nordic eating.
Think of it as the Mediterranean diet's northern cousin - similar principles, different ingredients. Both emphasise whole foods, plenty of plants, and sustainable eating, but the Nordic version uses foods native to Denmark, Finland, Iceland, Norway, and Sweden.
Core Principles
The Nordic Diet is built around several key ideas:
- Eat more from the sea and lakes - Fish and seafood as primary protein sources
- Eat more from the wild - Berries, mushrooms, wild herbs
- Eat less meat, but better quality - Less overall, higher welfare standards
- Eat more plants - Vegetables, legumes, whole grains
- Eat organic where possible - Environmental sustainability
- Avoid food additives - Minimally processed foods
- Base meals on seasonal ingredients - Local and in-season
- Cook more at home - From scratch where possible
- Produce less waste - Use everything, discard little
What You Eat
Protein Sources
- Fatty fish (salmon, mackerel, herring)
- White fish (cod, haddock)
- Shellfish
- Free-range eggs
- Game meats (venison, elk)
- Legumes (peas, beans)
Vegetables
- Root vegetables (beetroot, carrots, turnips)
- Cabbage family (kale, cabbage, Brussels sprouts)
- Onions, leeks
- Mushrooms (foraged or cultivated)
- Potatoes
Grains
- Rye bread
- Oats
- Barley
- Whole grain cereals
Fruits & Extras
- Berries (lingonberries, blueberries, cloudberries)
- Apples, pears, plums
- Rapeseed (canola) oil
- Low-fat dairy
- Herbs and spices
Nordic vs Mediterranean: Key Differences
| Element | Nordic | Mediterranean |
|---|---|---|
| Primary oil | Rapeseed (canola) | Olive oil |
| Grains | Rye, oats, barley | Wheat, couscous |
| Fruits | Berries, apples | Citrus, grapes, figs |
| Vegetables | Root veg, cabbage | Tomatoes, peppers, aubergine |
| Climate adaptation | Cold, short seasons | Warm, long seasons |
Both are excellent choices - the Nordic Diet simply proves you don't need Mediterranean ingredients to eat healthily.
What the Research Shows
The Nordic Diet has solid scientific backing:
- Weight management - Clinical trials show similar weight loss to low-fat diets, but better sustained
- Cardiovascular health - Reductions in LDL cholesterol and blood pressure
- Blood sugar control - Improved insulin sensitivity in at-risk groups
- Inflammation markers - Lower C-reactive protein and other inflammatory markers
- Environmental sustainability - Lower carbon footprint than typical Western diets
The WHO has endorsed Nordic diet principles, and it consistently ranks highly in evidence-based diet reviews.
Adapting Nordic Principles in the UK
You don't need to import Scandinavian ingredients. The principles translate well:
- Fish - UK has excellent mackerel, salmon, haddock, sardines
- Berries - British blackberries, raspberries, strawberries, blueberries
- Root vegetables - Carrots, parsnips, beetroot, swede all grow here
- Cabbage family - Kale, cabbage, Brussels sprouts are British staples
- Whole grains - Oats (Scottish!), rye, barley all available
- Rapeseed oil - British-grown rapeseed oil is excellent
The Bottom Line
The Nordic Diet is a legitimate, evidence-based eating pattern that proves healthy eating can be adapted to any climate or culture. Its emphasis on local, seasonal, sustainable foods makes it both healthful and practical. If the Mediterranean diet doesn't appeal, Nordic principles offer an equally valid alternative.
References
- Mithril, C., et al. (2012). Guidelines for the New Nordic Diet. Public Health Nutrition
- Poulsen, S.K., et al. (2014). Health effect of the New Nordic Diet in adults with increased waist circumference. American Journal of Clinical Nutrition
- Lankinen, M., et al. (2019). Nordic Diet and Inflammation. Nutrients
