The New Nordic Diet Plan

Unlike many fad diets, The New Nordic Diet Plan doesn’t count calories or force you to combine foods in strange ways, eat only liquids, or restrict the times during the day that you can eat. It’s more like a healthy eating plan.

This diet is based on the traditional eating habits of people throughout the (you guessed it) Mediterranean.

In other words, it involves lots of lean protein—aka fish—fruits, vegetables, and olive oil.

It’s been celebrated for its effect on lifespan, brain health, and mood, among other things.

It’s still one of the most popular diets in the world, though another, slightly different version of it is quickly building steam in the wellness community.

Instead of being based on traditional Mediterranean foods, the New Nordic diet is based on the fruits, vegetables, grains, and lean meats that are found in Scandinavia.

Think local and wild-caught lean meat, whole grains, and cruciferous vegetables. Apparently, our Danish, Norwegian, Swedish, and Icelandic friends have had a secret treasure trove of healthy foods that the wellness world, up until this point at least, has been unaware of.

In fact, their modern eating habits rival the Mediterranean diet in regards to boosting overall health.

In several ways, The New Nordic Diet is similar to the Mediterranean diet, but there are some differences.

What Is the Nordic Diet?

The University of Copenhagen partnered with renowned restaurants in Denmark to develop more than 300 recipes that are delicious and are Nordic ingredient based.

These experts also developed the following 10 fundamental principles:

  1. More fruit and vegetables every day (lots more: berries, cabbages, root vegetables, legumes, potatoes and herbs).
  2. More whole grain, especially oats, rye and barley
  3. More food from the sea and lakes
  4. Higher-quality meat, but less of it
  5. More food from wild landscapes
  6. Organic produce whenever possible
  7. Avoiding food additives
  8. More meals based on seasonal produce
  9. More home-cooked food
  10. Less waste

Is the Nordic Diet for you?

Fitting unfamiliar foods into your eating plan isn’t always easy.

However, you may already be eating foods like root vegetables and salmon that are a key part of the Nordic Diet.

As with any type of lifestyle change, ease into it gradually.

Learn more about foods that are part of this eating plan and look into meals and recipes that are appealing to you.

As always, talk with your doctor or dietitian before making any major changes to your eating.

Remember that eating different types of foods and in different amounts can affect your blood sugar levels, so check your blood sugars more often.

Five Tips to Getting Started on the New Nordic Diet

  1. No, you don’t have to go hunting for things like wild sorrel and nettles. While foraged plants are an important part of the New Nordic Diet, you can substitute them for fresh, organic fruits and vegetables from your local market.
  2. Grains and legumes are inexpensive, and can often be bought in bulk at grocery stores. Choose organic options wherever possible.
  3. Get to know your local fishmonger and ask questions about where the fish comes from and how it was caught. Avoid anything marked “color enhanced” or “farm raised”. Choose a variety of different fish so you don’t get bored.
  4. When buying berries, look for dark varieties like blueberries and blackberries. The darker the color, the richer the berries are in antioxidants.
  5. Always remember to consult your doctor before making significant dietary changes.

Nordic Diet Meal Plan Ideas

If you’re thinking of giving the Nordic diet a go, here’s a little inspiration for meal planning to get you started.

Each day will differ, of course, but one example to follow might be:

Breakfast: Rye crisp crackers with a dollop of low-fat or non-fat Greek yogurt topped with blueberries.

Snack: Walnuts and an apple.

Lunch: Lentil soup with a slice of rye bread and a green salad. Opt for a canola-oil-based vinaigrette.

Dinner: Poached or baked salmon with dill-yogurt sauce, roasted root vegetables and a green salad with no-added-sugar cranberries.

Dessert: A cup of mixed berries.

Have fun experimenting with different foods and flavors, and get in those berries, fish and rye.

The great news is that these foods are super versatile, so you’ll likely stay on track and avoid getting bored!

Benefits of the Diet

Like any diet, losing weight requires discipline and perseverance. But, if you follow that, the diet helps to lose weight especially the fat around the waist.

Scientist think this diet helps heart health because the diet lowers unhealthy cholesterol, blood pressure, glucose, and insulin levels.

Lowers LDL (the “bad”) cholesterol

Reduces risk of Type 2 diabetes

Helps cut back on inflammation. In fact, inflammation is linked to diseases like diabetes, heart disease, and high blood pressure.

So there you have it—the New Nordic Diet is not a fad. It’s a sustainable and delicious way to nourish your body, improve your heart health and maintain a healthy weight.

Learn more about The New Nordic Diet Plan and shop for related books.

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This information is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this web site for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment.

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