The Nordic diet is a term for a way of eating that's similar to the Mediterranean diet. The Nordic diet focuses on eating whole foods and avoiding processed foods with added sugar, salt and unhealthy fats.
Some people also call it a "Paleo-plus" diet because it allows dairy products like yogurt, cheese and fermented milk—but not ice cream or other desserts made with dairy products. The Nordic diet isn't as restrictive as other diets like veganism or vegetarianism because you can still eat meat if you choose to do so (though only once per week).
Dairy
Dairy is a good source of calcium, protein and vitamin D. It also contains vitamins A, B2 and B12.
But remember that dairy products are high in saturated fat. So it's best to avoid full-fat dairy products and choose low-fat or no-fat varieties instead.
If you're avoiding dairy because you have a dairy allergy or intolerance, then use the same guidelines as above – choose low-fat or no-fat alternatives wherever possible.
Nuts and seeds, including almonds, hazelnuts, walnuts, sunflower, pumpkin and flaxseeds
The quality of nuts and seeds is extremely important. Most nuts and seeds are grown using chemicals that have been shown to be harmful, so it's best to buy organic if you can.
You can also use them as a snack while traveling or keep them on hand in your pantry for an easy snack option when hunger strikes!
Olives and olive oil
Olives are a great source of monounsaturated fats, fiber, antioxidants and vitamin E. These elements can help lower your risk of heart disease and cancer.
Olives also contain plant compounds called polyphenols that have antioxidant activity in the body.
Antioxidants protect your cells from damage by free radicals that come from the environment or are produced as a byproduct of metabolism.
Vitamin K is important for blood clotting and bone health — so much so that you may have heard it referred to as “the coagulation vitamin” or “the clotting vitamin." It does this by activating proteins used in blood clotting (coagulation factors).
Eggs
Eggs are a good source of protein, vitamins A, D and E. The egg yolk also contains folate and vitamin B12. Eggs are also a good source of iron, zinc, selenium, phosphorus and choline. In addition to these nutrients eggs provide less than one gram of saturated fat per egg which is the healthy kind of fat that can help reduce your risk of heart disease.
Poultry
(2 to 3 servings per week)
Poultry is an excellent source of protein and an important source of vitamins and minerals, including iron, phosphorus, vitamin B6, zinc, copper and selenium.
It is also a good source of omega-3 fatty acids (omega 3s), which can lower the risk of heart disease by preventing blood clots that can lead to heart attack or stroke.
Red meat (1 serving per week or less)
Red meat is not a good choice for the Nordic diet. It’s high in saturated fat, cholesterol, calories and iron. Red meat also contains a lot of protein and B vitamins. However, it doesn't provide much zinc or vitamin C.
Instead of eliminating foods, it focuses on eating certain foods more often.
In contrast to other popular diets, the Nordic diet doesn't focus on eliminating foods. Instead, it focuses on eating certain foods more often. The goal is to get a healthy balance of nutrients by consuming a variety of foods from different food groups.
The basic idea behind the Nordic diet is that the best way to maintain health and reduce your risk for chronic illnesses like heart disease and diabetes is by following these five principles:
Eat mostly whole grains and vegetables (in other words, lots of fruits, vegetables and whole grains)
Eat fish at least twice per week
Limit processed meats like bacon or sausage (but enjoy red meat in moderation)
Limit processed food with added sugar
Drink alcohol in moderation
The Nordic Diet is about more than just eating. It’s about taking care of yourself and your family by eating healthy foods that can help you live longer, be happier, and feel good about yourself. Try it out!
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by Arne Astrup(Author), Jennie Brand-Miller(Author), Christian Bitz(Author)
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