The Nordic Diet

The Nordic Diet

What is the Nordic Diet?

The Nordic diet reduces blood pressure, helps lose weight and many other benefits, the diet highlights the local, seasonal and nutritious foods from Denmark, Finland, Iceland, Norway and Sweden. It’s similar to the Mediterranean diet in that it focuses on whole grains such as barley, rye and oats, berries, vegetables, fatty fish and legumes, and it is low in sweets and red meat.

The diet was created in 2004 by a group of nutritionists, scientists, and chefs to address growing obesity rates and unsustainable farming practices in the Nordic countries.

It may also be a good choice from an environmental view, as it emphasizes foods that are locally sourced and sustainably farmed and compared to an average American diet, it contains less sugar and fat but twice the fiber and seafood

For every detail on the Nordic Diet plan here is book and ebook which walks you through it all step by step: The Nordic Diet book

The Nordic Diet

Benefits of the Nordic Diet

Blood Pressure

In a 6-month study conducted on obese people, the Nordic diet reduced diastolic and systolic blood pressure by 5.1 and 3.2 mmHg.

Another 12-week study found a significant reduction in diastolic blood pressure in participants with metabolic syndrome.

Weight loss

When people shift to this way of eating, they mostly tend to lose weight, especially the fat you carry around your waist. Which is better for you than losing it from elsewhere on your body. A added bonus is that if you follow this plan, it may help you keep those pounds off permanently.

Research which shows this can be found here.

Cholesterol and Triglycerides

Even though the Nordic diet plan is abundant in many heart-healthy foods, its effects on cholesterol and triglycerides are inconsistent.

Some studies find a reduction in triglycerides, but the effects on LDL (bad) and HDL (good) cholesterol are insignificant small changes, however, one study saw a mild reduction in non-HDL cholesterol, as well as the LDL-c/HDL-c and Apo B/Apo A1 ratios which are all strong risk factors for heart disease.

Blood Sugar Control

The Nordic diet does not appear to be very effective at lowering blood sugar levels however one study saw a small reduction in fasting blood sugar.

Type 2 Diabetes

As with heart disease, this diet helps ease some of the issues linked to type 2 diabetes. Which is why many doctors figure it helps prevent the disease over the long term.


Inflammation is a major influencer of many serious diseases. Studies conducted on the Nordic diet and inflammation show mixed results as one study found a reduction in the inflammatory marker CRP, while others saw no large changes.

Good for the environment

One of the main goals of the Nordic Diet plan is to be environmentally friendly. So while it’s good for your health to eat a diet that’s more plant-based than animal-based, it’s also good for the planet. That’s because plant based foods are less taxing on the land, the climate, and the atmosphere, so you can make yourself healthy and do something for the earth while you’re at it

Drawbacks of the Nordic Diet

The only disadvantage of the Nordic diet is that the foods might not be available in your local store.

What to eat on the Nordic Diet

The Nordic diet emphasizes traditional, sustainable, and locally sourced foods, with a heavy focus on those considered healthy.

What to eat on the nordic diet

Eat often

  • • Fruits, berries and vegetables
  • • Legumes
  • • Potatoes
  • • Whole grains
  • • Nuts and seeds
  • • Fish and other seafood
  • • Low fat dairy

Eat in moderation

  • • Game meats
  • • Free range eggs
  • • Cheese
  • • Yogurt

Eat rarely or not at all

  • • Other red meats
  • • Animal fats
  • • confectionary

What not to eat on the Nordic Diet

  • • Sugary drinks
  • • Anything with added sugars
  • • Processed meats
  • • Fast food
  • • Food additives

Nordic Diet Sample meal plan for 5 days

This 5 day meal plan provides you with the ideas you need to start eating Nordic.

For a book and ebook full of 40 detailed menu plans like the one below and how to make them click here: The Nordic Diet cookbook


  • • Breakfast: Grilled mushrooms and nuts
  • • Lunch: Grilled/ baked herring with rye bread with flaxseeds
  • • Dinner: Boiled cabbage and kale


  • • Breakfast: Skagen toast (recipe is available in the book)
  • • Lunch: Beef and cabbage salad
  • • Dinner: Tuna


  • • Breakfast: Cooked celery and carrots
  • • Lunch: Grilled salmon, rye bread and cabbage
  • • Dinner: Braised red cabbage with onions,apples and caraway seeds


  • • Breakfast: Oatmeal with Flaxseeds and Blueberries
  • • Lunch: Creamy Pearl Barley with Mushrooms, Pickled Onions and Grated Cheese
  • • Dinner: Baked Cod with Celery Remoulade and Hot Potato Salad


  • • Breakfast: Seafood and vegetable omelette and avocado toast
  • • Lunch: Homemade sweet potato soup and and a whole grain roll
  • • Dinner: whole grain spaghetti with tomato sauce and meatballs

Does the Nordic Diet work?

The Nordic diet plan does work as it is high in fruits, vegetables, lean protein, whole grains and legumes, which means that it’s going to be very nutritious and healthy and as a result of that brings natural health due to taking out processed foods in favour of whole, single ingredient foods

It may cause short-term weight loss and some reduction in blood pressure and inflammatory markers. Generally, any diet that emphasizes whole foods instead of standard modern junk food is highly likely to lead to at least some weight loss and health improvements.

If you are still considering trying the Nordic diet here is a book and ebook which will walk you through it all to help you make up your mind: The Nordic Diet book

But remember the only person who can make change happen is you, so I highly recommend you at least try it for yourself.

Anyone who is considering a major change to their diet should always talk to a doctor first.

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