Did you know that Nordic people rank among the healthiest and happiest people in the world? Scandinavians are known to be very optimistic and energetic, and a big reason for this is the famous Nordic diet.
So, what is the Nordic diet?
Rooted in traditional eating principles in the Nordic countries such as Denmark, Sweden, Norway, and Finland, the Nordic diet emphasizes local, nutrient-rich whole foods and produce.
This isn’t a diet with a specific plan. On the contrary, the focus is to easily make everyday meals with natural ingredients and flavors, ultimately benefiting your well-being.
More specifically, Nordic diet foods include seasonal fruit and vegetables, berries, whole grains, legumes, fish, nuts, seeds, potatoes, and low-dairy products. In contrast, the diet encourages reducing consumption of processed foods, added sugars, and high-sodium foods.
If you’re more curious about what the Nordic diet is and how to include it in your lifestyle, keep on reading.
The Nordic diet focuses on plant-based foods, berries, vegetables, whole grains, fish, nuts, seeds, and seasonal produce while limiting highly processed foods. Nordic diet principles emphasize simple, nutrient-rich foods as part of a balanced everyday diet.
What Are The Nordic Diet Principles?
In essence, the Nordic diet is very simple. Instead of making you stick to a specific plan, you have the freedom to eat whatever you want – as long as the right foods are included in your diet.
Given the countless benefits, this diet has been a topic of interest for many researchers. For one, the Nordic Nutrition Recommendations describe Nordic diet principles as eating plant-based foods like fruits, vegetables, berries, and whole grains, along with fish, nuts, and low-dairy products. They also mention limiting consumption of red meat, alcohol, and high-sugar, high-salt foods.
To put the Nordic diet principles in practice, here’s what you should do:
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Eat Plenty of Plants – Berries, fruits, vegetables, legumes, and greens should be included in your daily diet rotation.
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Choose Whole Grains – Oats, rye, barley, and whole-grain breads are common Nordic diet foods and can be used for breakfast, lunch, and simple dinners.
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Eat Fish & Seafood – Salmon, herring, trout, and sardines are often found in many Nordic-inspired recipes.
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Use Simple Fats – Nuts and seeds are staples of the Nordic diet, as well as canola oil.
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Focus on Seasonal Foods – The Nordic diet is rooted in freshness and simplicity, so always go for high-quality seasonal produce.
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Limit Processed Foods – While “cheat meals” are okay from time to time, try to limit consumption of processed foods as much as possible.
What Is The Nordic Diet Good For?
As previously mentioned, the Nordic diet has been long recognized for its benefits – so what exactly are they?
Thanks to local whole foods, the Nordic diet can promote better heart function, reduce inflammation, lower cholesterol, and improve blood sugar control. Research on Nordic dietary patterns has examined potential links to cardiometabolic health, including markers of blood pressure, cholesterol, inflammation, and cardiovascular outcomes.
However, it’s important to mention that these findings are not set in stone and the diet shouldn’t be treated as a personalized nutrition plan. Instead, it provides guidance on improving your eating habits to support your overall health and wellness.
Nordic Diet Food List
If you’re new to this diet and need ideas for meals, this Nordic diet food list will come in handy:
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Berries & Fruits – Blueberries, cranberries, raspberries, apples, pears, strawberries, blackcurrants
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Vegetables – Carrots, beets, cabbage, leafy greens, onions, leeks, mushrooms, peas, broccoli, turnips
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Root Vegetables – Potatoes (normal and sweet), parsnips, celeriac, beets
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Whole Grains – Oats, rye, barley, whole-grain bread, whole-grain pasta, buckwheat
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Protein – Fish, seafood, eggs, beans, lentils, peas, yogurt, cottage cheese, poultry and lean meats in moderate amounts
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Simple Fats – Canola oil, nuts, seeds, fatty fish
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Flavorful Foods – Dill, parsley, chives, mustard, vinegar, horseradish, lemon, berry powders
Simple Nordic Diet Meal Plan
One of the best things about Nordic diet foods is that they’re very versatile. You can keep the same ingredients in rotation and come up with all sorts of recipes without feeling that the meals are repetitive.
Again, this diet doesn’t follow a specific plan, but you can always create your own to help you build the eating habit.
With that said, here is a simple Nordic diet meal plan you can easily follow. You can always adjust it to your needs, dietary preferences, budget, and food availibility.
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Breakfast: Oatmeal with plant-based milk, topped with berries (or berry powder if not seasonally available), sliced apples, flaxseed, and a spoon of yogurt.
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Snack: Yogurt with nuts, fruits, and honey for sweetness.
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Lunch: Green salad with cabbage and carrots, seasoned with vinegar. Salmon sandwich on rye bread with cucumbers and dill.
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Drink: Sparkling/still with lemon or a berry-based smoothie (opt for powder if you’re looking for a quick mix)
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Dinner: Baked fish with potatoes, sauteed greens, and roasted root vegetables.
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Dessert: Berries with cinnamon in yogurt or stewed apples.
How LOOV Products Fit Into The Nordic Diet
As you may have noticed, berries are a staple in the Scandinavian diet. While incredibly delicious and nutritious, they’re not always seasonally available. On top of that, buying them in the off-season can be expensive.
However, there’s no need to compromise. Instead of fresh berries, you can always choose natural berry powders!
LOOV’s organic wild blueberry powder, for example, can be stirred into oatmeal, yogurt, smoothies, chia pudding, or pancake batter. Lingonberry powder adds a bright, tart flavor to breakfast bowls, sauces, dressings, and drinks. Cranberry powder works well in smoothies, mocktails, and homemade snacks. Sea buckthorn powder can bring a sharp, citrus-like note to yogurt, porridge, or smoothie recipes.
We advise you to always stick to natural produce, but if berries aren’t available or you want to add more flavor to your dishes, natural berry powders can be very useful for the Nordic diet.
Organic berry powders offer a convenient way to enjoy Nordic berries year-round when fresh berries are out of season. Wild blueberry, lingonberry, cranberry, and sea buckthorn powders can add natural berry flavor to smoothies, oatmeal, yogurt, and everyday recipes.
Start Eating The Nordic Way
Now that you know what the Nordic diet is and what foods are part of it, you are ready to create a healthier eating pattern.
Plus, this diet is very practical! You can adapt it to your own kitchen, your local ingredients, and your daily routine. With LOOV’s organic berry and fruit powders, it becomes even easier to add Nordic-inspired flavor and color to breakfasts, smoothies, snacks, drinks, and desserts.
Explore LOOV’s range of organic berry and fruit powders and discover simple ways to incorporate Nordic ingredients into your everyday diet. You can also visit LOOV product pages to learn more about the origin, nutritional characteristics, and uses of each product.
