How to Eat Like a Scandinavian

You are probably familiar with the Mediterranean Diet and know about the health benefits of eating foods like fresh vegetables, whole grains, and olive oil. But have you heard of the Nordic Diet?

The Nordic Diet is based on eating the traditional foods of the Scandinavian countries of Denmark, Finland, Iceland, Norway, and Sweden, according to EatingWell. By combining seasonal produce, healthy grains, and fatty fish, eating like a Scandinavian is good for your health and the health of the planet too.

A Healthy Way to Eat
The Nordic Diet is a healthy way to eat because it focuses on highly nutritious foods and limits the consumption of less meat and processed foods. This helps to lower your risk of diabetes, improve blood lipids, and  insulin sensitivity.

Following the Nordic Diet could also help your heart health by lowering your blood pressure, A study published in the European Journal of Clinical Nutrition found that after 12 weeks of a diet high in the foods prevalent in the Nordic Diet, the participants showed significant improvement in cardiac health.

The Foods of the Nordic Diet
The food groups included in the Nordic Diet are easy to customize for your food preferences. Combining several of the foods that are recommended by the Nordic Nutrition Recommendations. is beneficial to your health and wellbeing. Here are the five food groups that are part of this healthy diet:

Fatty Fish
Fish like herring, mackerel, sardines, and salmon contain omega-3 fatty acids that are good for your heart health, stressed WebMD. In the Nordic countries fish can be cooked, dried, pickled, or fermented. Try to eat at least two servings of fatty fish a week. Canola oil also contains omega-3s and is a part of the diet.

Berries
Berries are a large part of the Nordic way of eating but some like cloud berries are not available in the US so you can use blueberries instead. Berries are a reliable source of anthocyanins – an antioxidant – which can keep your blood vessels healthy and could lower your blood pressure.

Root Vegetables
Root vegetables like carrots, beets, parsnips, and potatoes are prevalent in the Nordic Diet. These veggies contain nutrients including antioxidants which protect your cells from damage and fiber which contributes to gut health.

Whole Grains
Whole grains like rye are used in baking bread and crackers. These grains contain healthy nutrients and fiber. The less processed a grain is, the better it is for you. That’s because complex carbohydrates take longer to digest so it reduces the occurrences of sugar spikes.

Nuts and Seeds
Nuts and seeds are also a good source of complex carbs and fiber. Chock full of nutrients like zinc, potassium, copper, and vitamin E, nuts are also a good plant-based protein. Enjoying nuts is a healthy snack, use in baking, or add to cereal.

Eating Sustainably
For Scandinavians, health isn’t the only consideration when it comes to eating right, according to the Life in Norway blog. In a region that is known for its focus on the environment, locally sourced, seasonal, and meat minimalism is good for the planet.

The Nordic Diet is most likely not what the Vikings ate, it is based on what modern Scandinavian people eat that are regularly available; after all canola oil is a recent invention. And a big part of that includes eating sustainably.

While you may not catch your own fish or grow your own produce. Shopping at a local farmers market and cutting back on animal proteins that take a lot of land use, water, and contribute to greenhouse gases is a good way to start thinking like and eating like a Scandinavian.