Is this region’s diet the key to a healthier life?

And considering the Nordic countries are consistently being named as some of the happiest and healthiest countries in the world, is embracing their sustainable, healthier way of eating the key to a healthier life?

What is the Nordic diet?

The Nordic diet was created in 2004 by a group of chefs, nutritionists, and environmentalists who wanted to promote and modernise traditional Scandinavian eating, showing how Nordic cuisine is both healthy and sustainable.

Inspired by the Mediterranean diet's global popularity, the New Nordic Diet emerged as a uniquely regional alternative, emphasising local and seasonal ingredients.

Its roots, however, stretch far deeper into Scandinavian culture. Historically, Nordic people relied on what their environment offered – wild-caught fish, wholegrains, hardy vegetables, and berries. Long winters necessitated preservation techniques like pickling, fermenting and smoking, which remain integral to the cuisine today.

“Central to the diet are plant-based foods, wholegrains and healthy fats,” explains registered nutritionist Isabelle Spellissy. “While it includes some game meat and poultry, red meat intake is limited, and fermented foods, such as skyr and pickled vegetables, are commonly consumed for their gut health benefits.”

A blue speckled bowl filled with brown mushrooms in a vinegar

The core principles of the Nordic diet

The Nordic diet is more than a simple list of foods; it is a philosophy emphasising sustainability, freshness, and balance.

Prioritise local and seasonal produce
Eating locally reduces your carbon footprint and ensures produce is fresh and nutrient-dense. Seasonal vegetables like kale, cabbage, and carrots are staples.

Choose wholegrains
Rye, barley, and oats replace refined grains, providing fibre and sustained energy.

Focus on fatty-fish and plant-based proteins
Salmon, mackerel, and herring offer omega-3 fatty acids. Lentils, beans, and peas diversify protein sources.

Incorporate healthy fats
Rapeseed oil is the primary fat source, rich in heart-friendly monounsaturated fats and omega-3s. Nuts and seeds are also prevalent.

Emphasis on plant-based eating
While not vegetarian, the Nordic diet reduces reliance on meat, favouring vegetables, legumes, and wholegrains.

Limit processed foods
Minimal processing preserves the integrity of ingredients, focusing on freshness and natural flavours.

Adopt eco-friendly practices
The diet aligns with sustainable fishing and farming practices to protect natural resources.

Key foods include:

Root vegetables, including carrot and beetroot, cabbage and leafy greens.
Pickled vegetables.
Fruits, especially berries, blueberries, lingonberries and cloudberries.
Wholegrains, especially rye, barley and oats.
Wholegrain breads and porridge.
Healthy fats from rapeseed oil, and fatty fish rich in omega-3 fatty acids.
Seafood and shellfish, especially salmon, herring and mackerel.
Legumes and beans including lentils and peas.
Moderate consumption of low-fat dairy including skyr, yoghurt and cheese.
Lean game meats like venison and occasional poultry with limited red and processed meat.
Foraged and seasonal foods including wild herbs and mushrooms.
Avoidance of heavily processed foods and limited sugar.

What are the health benefits of the Nordic diet?

The Nordic diet has been associated with many health positives, particularly around improved heart health and anti-inflammatory benefits, including:

Supporting cardiovascular health
Weight management
Improved blood sugar control
Reduced inflammation
Cognitive health benefits
Gut health

“Its emphasis on omega-3 rich fish and monounsaturated fats from rapeseed oil supports cardiovascular health by reducing inflammation and lowering blood pressure,” explains Spellissy. “While high fibre content from vegetables, fruits and wholegrains promotes satiety, aiding in weight management and blood sugar regulation.” Low-glycaemic wholegrains stabilise blood sugar, making the diet potentially beneficial for individuals with, or at risk of, diabetes.

“The diet's overall anti-inflammatory properties may lower the risk of chronic conditions such as Type 2 diabetes and arthritis,” says Spellissy. “While fermented foods enhance gut health by nourishing beneficial gut bacteria, fostering a healthy microbiome.”

Additionally, its focus on local, seasonal and environmentally sustainable foods is important to mention, as it addresses the interconnected issue of environmental health, human health and ethical food systems.

How does the Nordic diet differ to the Mediterranean diet?

While similar in their approaches and their focus on whole, nutrient-dense foods, the Nordic diet and the Mediterranean diet differ in key aspects.

“For example, the Nordic diet relies on rapeseed oil as its primary fat source, while the Mediterranean diet uses olive oil,” Spellissy explains. “Nordic cuisine features cold-climate ingredients like rye, barley and berries, whereas Mediterranean dishes are more likely to include citrus fruits, wheat and olives.”

Herbs and spices used in the Nordic diet, such as dill and juniper, reflect its regional flavours, while Mediterranean meals are often seasoned with oregano, basil and rosemary. Despite these differences, both diets are celebrated for their health-promoting qualities and adaptability to different lifestyles.

A large platter of couscous salad with smoked trout

How to introduce the Nordic diet into your lifestyle

Adopting the Nordic diet doesn’t require an abrupt overhaul of your eating habits. And while it’s nutritious and sustainable, outside of the Nordic countries it might be hard to get your hands on certain ingredients like cloudberries and lingonberries. As well as this, not everyone can afford the cost of organic and fully sustainably sourced fish.

Therefore, trying to focus on the diet’s broader principles, like incorporating fermented foods, choosing whole foods and reducing consumption of processed ingredients, can help.

Try:

Starting small by replacing refined grains with wholegrain options like rye bread or whole porridge oats.
Incorporating more fish into your diet packed with healthy Omega-3s like salmon and mackerel.
Focusing on eating seasonally, such as winter root vegetables and summer berries.
Some Nordic recipes like gravadlax, pickled mushrooms or seeded rye bread.
Choosing healthier fats like swapping butter for rapeseed oil, or snack on nuts and seeds.
Limiting processed foods, and cut down on red meat, instead focusing on leaner meats.
Embracing fermented foods like skyr, kefir or pickled vegetables.

The Nordic diet offers a modern, sustainable approach to healthy eating, drawing on the rich culinary heritage of the Scandinavian countries. With its emphasis on whole foods, plant-based meals and environmentally friendly practices, it presents a balanced way to improve health while supporting the planet.

Whether you're inspired by its focus on omega-3-rich fish, nutrient dense grains or gut-friendly fermented foods, the diet's flexibility makes it accessible to all. Remember, this doesn’t require a diet overhaul, but instead adopting simple principles that could be the key to a healthier, happier life.