Che cos'è la dieta nordica?

What does the Nordic diet involve?

The Nordic diet focusses on foods that are locally sourced and seasonal, reflecting the harsh climates of Nordic countries, Denmark, Finland, Iceland, Norway, and Sweden.

Deborah Grayson, Pharmacist and Nutritional Therapist, Practice With Confidence explains that the Nordic diet is all about eating what grows naturally in the region, which promotes sustainability and reduces environmental impact.

"For example, root vegetables - such as potatoes, turnips, and carrots - are a key component in colder months," she says. "While berries - such as lingonberries and cloudberries - are plentiful in summer."

It also has a unique emphasis on traditional food preservation methods such as pickling and smoking.

Che cos'è la dieta nordica?

Grafica: Ben Hudson

The Nordic diet's main elements overlap with other well-known diets such as the Mediterranean diet. However, it differs in its reliance on colder-climate foods such as root vegetables, game meats and seasonal foods.

The Nordic diet prioritises fresh, seasonal and whole foods, while minimising or cutting out processed foods, sugary snacks and refined grains.

Grayson says: "The focus is on healthy fats from fish, oils and nuts, whilst limiting processed meats, trans fats, and high-sodium foods."

It also encourages you to reduce alcohol and dairy consumption, while cutting back on artificial ingredients or additives.

The Nordic diet can support healthy weight loss by encouraging you to eat healthy, low-calorie foods such as vegetables, berries and lean proteins.

Grayson explains that the fibre-rich foods in the Nordic diet help with digestion and make you feel full for longer. The healthy fats from fish and rapeseed oil will support your metabolism and curb your hunger.

"Fill your plate with non-starchy vegetables such as leafy greens, cabbage, carrots, and cruciferous vegetables such as broccoli and cauliflower," she says: "Although whole grains like rye bread are healthier than processed foods, they should be consumed in moderation if weight loss is your goal, as they can still be high in calories."

A diet that promotes a balance of lean proteins, healthy fats and complex carbohydrates is generally good for your wellbeing.

The Nordic diet in particular is associated with a range of health benefits.

However, although it's associated with various wellness advantages, the Nordic diet - as with any diet - requires a careful and considered balance of nutrients.

For example - Grayson warns that if you eat more of the plant-based and less of the protein components, you may become deficient in vitamin B12, iron or calcium. Similarly, eating too much fish can potentially expose you to higher levels of mercury. Two oily fish portions per week are generally considered safe.

"Failure to balance portion sizes can also cause issues with higher consumption of fats and calories," she adds.

You don’t have to be a Nordic native to enjoy Scandinavian-inspired cuisine. Explore these meal examples for a delicious and balanced day inspired by the Nordic diet.

By reducing the intake of processed foods, refined sugars, and saturated fats, the Nordic diet can help prevent and manage long-term diseases, support cognitive function, and improve overall health.

Grayson says: "This diet is highly flexible and, with small adjustments, can be adapted to suit various dietary needs and preferences. Whether you're following a plant-based diet, need gluten-free options, want to control blood sugar, or are trying to lose weight, the foundational principles of the Nordic diet can be tailored to support your health goals."