the Nordic Diet

The Nordic diet’s simple menu is found in the diet adopted from Scandinavian countries. This low-fat diet has many benefits, so many nutrition experts recommend this program for patients who want to lose weight.

History of the Emergence of this Simple Diet Menu

As the name suggests, the Nordic diet originates from Nordic countries, namely Denmark, Finland, Norway, Iceland, Sweden, and Greenland. The Nordic diet describes the eating traditions of the people of these countries.

Like the famous Mediterranean diet, the Nordic diet is not all about losing weight. The focus is on eating healthy food.

In the Nordic diet, there is no calorie counting and so on, but rather a long-term healthy lifestyle. The main focus of this diet is the consumption of seasonal foods, plant-based foods, lean protein, and complex carbohydrates.

Food Menu

As a basic principle, several types of food should be consumed more or avoided. Some types of food that should be consumed a lot are fruits, vegetables, nuts, seeds, tubers, potatoes, whole grains, bread, spices, fish, seafood, and canola oil.

Some foods that can be eaten in small quantities are poultry, eggs, cheese, and yogurt. Red meat can be reduced. Some foods to avoid are sugary drinks, foods with added sugar, and foods that have been processed in factories, such as meat, wheat, or oil.

Some of the foods in this group include soda, candy, ice cream, table sugar, white bread, margarine, sausages, and other manufactured foods.

If you want to adopt this diet, of course, you can. However, some types of food may be more difficult to find in Indonesia.

Some of the foods that can be found include tomatoes, broccoli, spinach, onions, cauliflower, carrots, cucumbers, apples, bananas, oranges, pears, strawberries, grapes, dates, melons, peaches, cashews, sunflower seeds, pumpkin seeds, beans, potatoes, sweet potatoes, brown rice, corn, whole wheat bread, tuna, mackerel, shrimp, clams, chicken, duck, pepper, and avocado.

These foods will be easier to find. What is important, increase the consumption of fruits and vegetables and reduce the consumption of processed foods in such a way. As a result, you too can be as healthy as the Nordic people.

What are the Recommended Foods?

If you want to follow the Nordic diet, it is recommended that you eat whole grains, berries, fatty fish, nuts, root vegetables, and whole grains, and cook with canola oil.

1. Whole wheat

One source of carbohydrates that is rich in fiber is whole wheat crackers. These biscuits will take longer to undergo the digestive process, compared to the carbohydrates found in white bread, pastries, and candy. In addition, whole wheat also provides various vitamins, minerals, and antioxidants to protect body cells.

2. Berries

Berries are a feature of the Nordic diet. Consuming lots of berries are believed to help maintain an ideal body weight. In addition, berries have antioxidants called anthocyanins. These antioxidants are useful for maintaining healthy blood vessels and lowering blood pressure.

3. Bulbous Vegetables

Carrots, potatoes, and beets are the root vegetables recommended in the Nordic diet. These vegetables are indeed high in calories, but they are also rich in health. Thus, the body takes longer to digest it and keeps blood sugar stable. The nutrients contained in root vegetables are also able to protect body cells, reduce cholesterol, and overcome infections.

4. Nuts

In addition to whole grains, berries, and vegetables, it is also recommended that you eat nuts. Because beans are a source of protein, they can replace the calories that you usually get from red meat. Nuts are also rich in calcium, B6, iron, and riboflavin.

5. Grains

Nuts and seeds, like whole grains, berries, and vegetables, are high in complex carbohydrates and fiber. You can find the benefits of zinc, potassium, and vitamin E in whole grains.

6. Fatty Fish

There are several types of omega-3 fatty acids that the body cannot produce. You can get it from fatty fish like sardines, salmon, tuna, and mackerel. These fatty acids can reduce the risk of heart disease, nourish blood vessels, and reduce fat in the blood.

7. Canola Oil

You may be familiar with olive oil, which is commonly used in the Mediterranean diet. Now for the Nordic diet, you are advised to use canola oil. Like olive oil, canola oil is low in saturated fat. You can get the benefits of alpha-linolenic acid and omega-3 fatty acids in canola oil, which help protect the brain, including preventing strokes.

Diet in this Diet

This diet has been around for centuries, adapted from the Baltic Sea Dietary Pyramid, adding flavor and nutrition to it. The Nordic version allows you to eat home-cooked meals, with a few flavors on the menu.

You could say this diet is similar to the Mediterranean diet because it recommends consuming fish, vegetables, and fruits. In addition, you can also add oats or barley, and reduce your intake of red meat, sugar, dairy-based food products, and processed foods.

The main difference between the two is the type of oil used. The Nordic diet uses canola oil, while the Mediterranean diet uses olive oil. But you don’t need to worry, because both of these oils are equally healthy, and can increase the good cholesterol in the body (HDL).


The benefits of the Nordic diet are quite diverse. According to the WHO, the Nordic diet is similar to the Mediterranean diet, which can reduce the risk of cancer, type 2 diabetes, and heart disease. Several studies have also found that the Nordic diet can lower blood pressure and stabilize blood cholesterol levels, making it suitable for those of you who want to maintain your weight.

Because the Nordic diet is associated with vegetables and fruit, experts often recommend this diet for obese people or patients who have symptoms of swelling of the adipose tissue.

The Nordic diet is also environmentally friendly. This diet encourages you to eat fresh food made from ingredients that are easy to get where you live. Due to the lack of means of transportation used, this diet also reduces air pollution.

Besides that, you don’t need to spend more money because this diet program only requires fresh foods that you can easily find. The Nordic diet focuses on seasonal foods, so these ingredients are always available.


1. Foods in the Nordic Diet

If you want to try the Nordic diet, then you have to get used to a menu of fish, whole grains, fruits, vegetables, and low-fat dairy products. a menu that you can combine by paying attention to these foods. Fish is one of the menu items that you must consume.

You also need to reduce added sugar, packaged foods, and meat that is high in fat. To choose dairy products, choose those with low-fat content. You should also eat a variety of grains and berries. Give foods rich in antioxidants that keep the skin fresh and healthy.

2. Nutrition that the Body Gets

In the diet, the food we consume is expected to meet the nutritional needs of the body. The Nordic diet makes it easy for you to pay attention to the amount of food that must be consumed. Whole grains, vegetables, and fruit provide lots of nutrients without a lot of calories.

This diet also pays attention to the antioxidants in your body by adding berries to the menu. Especially if combined with fish products that provide your body with omega 3, which is beneficial to your health. This diet emphasizes whole foods that keep your body healthy and fit.

3. The diet is Quite Flexible

Unlike other strict diets, the Nordic diet doesn’t bind you to the recommended times when you eat. There are no specific guidelines that suggest when you should eat. The Nordic diet is not intended to promote weight loss, but rather healthy eating and nutrition.

You can eat whatever you want from the Nordic menu. Practicality in processing food and cooking without worrying about the number of calories and carbohydrates. Most importantly, the suggested menu keeps your body healthy and fit.

4. How is it Different from the Mediterranean Diet?

Although the Nordic and Mediterranean diets both emphasize anti-inflammatory foods rich in omega 3 from fish, fruit, and vegetables, they have differences.

The Mediterranean diet is created by observing the traditional way of eating in the Mediterranean region. But the Nordic diet does include some traditional foods with health and nutrition in mind. In the Mediterranean diet, you use olive oil in your diet, while in the Nordic diet, you use more canola oil in your diet.

5. Things to Watch Out

There are some important things to consider when implementing a healthy diet with the Nordic diet. You need to fill your kitchen with fruits and vegetables every day. You don’t have to choose Scandinavian food to enjoy the Nordic diet, you can eat fish and grains to keep your body healthy. Start leaving the oil that contains saturated fat.

Choose canola oil, which is healthier and lower in fat. When selecting dairy products, keep this in mind as well. Packaged foods and high-fat food products should not be consumed. Make sure your food is healthy by combining a menu of fish and grains in the Nordic diet.

These facts can add to your knowledge about the Nordic diet. You can try to have a healthy body by applying this Scandinavian-style diet.

Nordic Diet – Types of Food and Their Health Benefits
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