What Is the Nordic Diet? A Detailed Beginner’s Guide

When it comes to geographic regions known for healthy habits, the Nordic countries aren’t as well-known as, say, the Mediterranean. But the eating patterns of the people who live in the Nordic region have a lot of scientifically backed health benefits.

“The Nordic diet really is a lifestyle, because it’s about more than just what you eat. It’s also about how you eat, how you shop, how you’re mindful of the environment, and how you reduce your waste,” says Samantha Cassetty, RD, a registered dietitian based in New York City and the coauthor of Sugar Shock.

How Does the Nordic Diet Work?

“The focus of the Nordic diet is on fresh and whole foods, particularly those that are locally sourced and seasonal,” says Lisa Moskovitz, RD, author of The Core 3 Healthy Eating Plan and founder of the NY Nutrition Group in New York City. “Think fresh, wild salmon, vibrant and colorful salads, whole grains, and fresh fruit.”

Potential Health Benefits of the Nordic Diet

The Nordic diet promotes eating whole, plant-based foods. It also focuses on fiber-rich foods and ones filled with vitamins, minerals, and micronutrients, Moskovitz says.

“It is naturally higher in anti-inflammatory fats like omega-3s and nutrient-dense foods in general,” she says.

Research suggests that the Nordic diet may have the following health benefits:

• Lowers Cardiovascular Disease Risk In a systematic review and meta-analysis, researchers found an association between Nordic dietary patterns and a reduction in the incidences of cardiovascular disease and complications from the condition, such as stroke and type 2 diabetes.

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• Reduces Cholesterol In the same study, researchers observed that following a Nordic diet led to small but important reductions in low-density lipoprotein (LDL, or “bad”) cholesterol.

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• Protects the Brain One research review suggests that certain aspects of the Nordic diet, such as its focus on anti-inflammatory foods and antioxidant foods, may help protect and even improve brain health.

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• Lowers Diabetes Risk and Helps With Blood Sugar Management In one study in men without diabetes, lower adherence to a Nordic diet was associated with higher levels of blood sugar and a higher risk of type 2 diabetes.

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• Reduces Inflammation Low-grade inflammation may be linked with chronic diseases, and one research review found that the Nordic diet may have anti-inflammatory effects.

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• Improves Sleep A study of overweight women and women with obesity found that those who followed the Nordic diet reported a reduction in poor sleep.

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In all these cases, however, more research is needed to confirm these benefits and their link to the Nordic diet.

Can the Nordic Diet Lead to Weight Loss?

Still, experts say there are a few possible ways the Nordic diet may help with weight loss.

“If you swap fish for beef, veal, or cheese, you could wind up gaining health [benefits] and also potentially losing weight from this diet,” says Bonnie Taub-Dix, RDN, a New York–based dietitian and author of Read It Before You Eat It: Taking You From Label to Table. “If you emphasize fruits, veggies, and whole grains more than something higher in calories and lower in nutritional value, you could lose weight because you feel more satiated.”

And the benefits of the Nordic diet go beyond simple food choices.

“It’s also cooking more at home, cooking with others, and making food an important part of your day instead of grab-and-go,” Taub-Dix says. “It’s really about sharing and learning and caring about what you’re eating.”

Are There Any Disadvantages to the Nordic Diet?

With loads of health benefits and a focus on reducing your environmental impact by choosing local foods, there’s a lot to like about the Nordic diet.

Plus, the Nordic’s diet focus on fresh and whole foods may not work for everyone, Moskovitz says, such as people on fixed incomes or those with limited access to seasonal produce or fresh fish.

It also might not work for people with multiple allergies or those who don’t consume animal products, like fish or lean meats, she notes.

Following the Nordic diet may be time consuming, too, especially for those who are not used to cooking.

“Cooking is emphasized on the Nordic diet, and if you don’t have the skills or the time, that can be a downside. You might have to ease your way into it and figure out how to make it work for you,” Cassetty says.

“Take the basics of this diet and see how you can apply it to your own region, community, life, and eating style for yourself and your family,” Taub-Dix says.

A Detailed Nordic Diet Food List

People who follow the healthy Nordic diet eat a lot of local, plant-based foods, similar to what you might eat on the Mediterranean diet.

Top 10 Foods to Eat

1. Berries, especially ones that are in season and locally sourced, and other fiber-rich fruits like apples or pears
2. Root vegetables like turnips, carrots, and beets, and cruciferous vegetables like broccoli, Brussels sprouts, cabbage, and cauliflower
3. Whole grains, such as rye, oats, and barley
4. Low-fat and fat-free dairy products, like skyr yogurt
5. Fatty fish such as salmon, herring, mackerel, tuna, and sardines
6. Legumes
7. Nuts
8. Canola oil
9. Game meats like venison, rabbit, or bison (in moderation)
10. Eggs (in moderation)

Top 10 Foods to Limit or Avoid

1. Red meats that aren’t game meats, such as beef, pork, and poultry
2. Processed meat, like cold cuts, bacon, or sausage
3. Foods derived from animal fats, such as butter
4. Foods high in added sugars, like desserts or candy
5. Highly processed foods, like potato chips or fast food
6. Foods high in salt, such as lunch meats
7. Full-fat dairy products
8. Sweetened beverages like soda
9. Alcohol
10. Foods that are out of season and not available locally

A 7-Day Nordic Diet Sample Menu

The Nordic diet encourages meals that are focused on locally sourced and seasonal produce, whole and fresh grains, and proteins, says Moskovitz. At the same time, it involves limiting ultra-processed foods and sugary packaged products, she says.

• Fats 25 to 40 percent
• Carbs 45 to 60 percent
• Protein 10 to 20 percent

Here is what a week’s worth of meals on the Nordic diet might look like, according to Moskovitz:

Day 1

Breakfast Oatmeal with blueberries

Lunch Barley and Brussels sprouts grain bowl

Dinner Whole-grain pasta with salmon and a side salad

Snack Hard-boiled egg with sliced cucumbers

Day 2

Breakfast Avocado and egg on whole-grain toast, with berries on the side

Lunch Tuna sandwich on whole-wheat bread

Dinner Roasted turnips, carrots, and butternut squash with quinoa and a spinach salad

Snack Apple slices with almond butter and a sprinkle of cinnamon

Day 3

Breakfast Whole-wheat pancakes with Icelandic yogurt and fruit

Lunch Bean and barley soup

Dinner Chickpea vegetable stir-fry with carrots, cabbage, and peas over brown rice

Snack Rye crispbread with avocado and smoked salmon

Day 4

Breakfast Whole-grain bagel with vegetable oil spread and smoked salmon

Lunch Beet salad with almonds, lemon, and parsley

Dinner Baked tuna with potatoes and root vegetables

Snack Skyr yogurt with fresh blueberries and a drizzle of honey

Day 5

Breakfast Scrambled eggs and spinach with whole-grain toast

Lunch Mackerel sandwich on whole-grain bread with cherry tomatoes

Dinner Peppers stuffed with beans and mushrooms

Snack Smoothie made with blueberries, kale, chia seeds, skyr yogurt, and almond milk

Day 6

Breakfast Smoothie made with blueberries, almond butter, and almond milk

Lunch Spinach salad with celery, cauliflower, low-fat cheese, and walnuts, with rye crackers

Dinner Bison burgers with sweet potato wedges and a side salad

Snack Skyr yogurt with fresh raspberries and a drizzle of honey

Day 7

Breakfast Low-fat yogurt with berries and walnuts

Lunch Quinoa with shrimp and vegetables

Dinner Baked trout with barley, Brussels sprouts, and peas

Snack Pear slices with almond butter and a sprinkle of cinnamon

Getting Started With the Nordic Diet: 5 Beginner Tips

To follow the Nordic diet, you’ll want to keep the focus on whole, seasonal, plant-based foods and wild-caught fish.

That said, you can consider the diet a guideline for healthier eating, and it’s okay to adapt it in ways that might work better for you.

Here are a few tips to help you get started:

1. Make Small Swaps

On the Nordic diet, you can make dietary tweaks that work with your routine, budget, and eating preferences. Just try to focus on eating plant-based foods and seafood whenever you can.

“Start slow and small. Swap out a few chicken dishes at dinner for fatty fish like salmon or trout,” Moskovitz says. “Little swaps and additions along the way can add up to a big difference in your health and how you feel overall.”

2. Make Fruit a Go-To Snack

“Snack on fresh fruit instead of most options from a vending machine or convenience store,” Moskovitz suggests.

3. Shop Seasonally and Locally When Possible

If you have the means, try shopping at a farmers market in your area or signing up for a community-supported agriculture program where you receive weekly or biweekly boxes of fresh, seasonal produce.

But if you aren’t always able to eat locally or seasonally, don’t worry. Again, the Nordic diet is meant to be a guide for you to follow when you can.

4. Limit Alcohol and Added Sugars

So, to follow the Nordic diet, limit alcohol and choose foods and beverages with as little added sugar as possible. The best way to do this is to focus on eating whole foods, rather than highly processed ones.

5. Make Mealtime Intentional

You might try getting together with friends once a week for a meal or a potluck event where everyone brings a home-cooked dish to share. At home, you might have the whole family make time to cook or eat dinner together.