The Nordic Diet was recently ranked similarly to the Mediterranean Diet as a healthful way for people of all cultures to eat.  What’s in it?  Fish, of course.  Think of the those lean Norwegians, Swedes, Danes and Laplanders enjoying pickled herring, cod balls and smoked salmon.  Cold-water fish is rich in Omega 3 fatty acids, benefiting heart health, reducing inflammation and improving mood and mental cognition (in other words, it makes you smarter!). 

Like the Mediterranean Diet, the Nordic Diet is high in plant-based foods.  Cabbage, carrots and potatoes are often eaten, along with berries and apples.  Grains are generally whole:  think of rye bread, crispbread, oat porridge and rustic loaves of wheat bread.  

One difference between the Mediterranean and Nordic Diets is the type of oil used.  Rapeseed, or canola oil as it’s called in the U.S., replaces olive oil.  It, too, is a good source of Omega 3, and it’s low in saturated fat, the type that is commonly linked to many chronic diseases.  Both the Mediterranean and Nordic Diets encourage moderate consumption of eggs and dairy foods and discourages processed foods, red meat, and sweets.

Laura Wild, MPH, RDN
Senior Associate Nutrition Faculty
Everett Community College

Resources:

https://www.health.harvard.edu/blog/the-nordic-diet-healthy-fare-with-an-eco-friendly-bent-201511198673

https://foodinsight.org/what-is-the-nordic-diet/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6203863/