What is a Swedish healthy diet? A guide to Nordic eating principles

According to a 2023 study, adherence to Swedish dietary guidelines was linked to both lower mortality and reduced dietary greenhouse gas emissions. But what is a Swedish healthy diet? It's a nourishing eating pattern, often synonymous with the broader Nordic diet, that emphasizes locally sourced, seasonal foods and the balanced philosophy of lagom.

Quick Summary

The Swedish healthy diet is a balanced, sustainable eating pattern focusing on whole grains, berries, fish, and locally sourced produce. It emphasizes healthy fats like rapeseed oil while limiting processed foods, red meat, and sugar. This is different from restrictive short-term fad diets that sometimes carry the same name.

Key Points

• Emphasizes whole foods: The core of the Swedish diet is a focus on whole grains, berries, fruits, vegetables, nuts, and seeds.

• Rich in healthy fats: Fatty fish (for omega-3s) and rapeseed oil are primary sources of healthy unsaturated fats.

• Prioritizes sustainability: The diet encourages local, seasonal eating and reduced meat consumption to lessen environmental impact.

• Guided by lagom: This principle of balance means moderation and avoiding extremes, promoting a healthy, harmonious relationship with food.

• Improves health markers: Following this diet can lead to lower blood pressure, improved cholesterol, and better blood sugar regulation.

• Distinct from fad diets: It is a long-term, balanced lifestyle, unlike the restrictive, rapid weight-loss plan sometimes also called the "Swedish diet".

Understanding the modern Swedish healthy diet

For many outside of Scandinavia, the phrase "Swedish diet" might conjure up images of meatballs and rich, hearty cuisine. However, the reality of a healthy Swedish eating pattern, guided by the Swedish National Food Agency (Livsmedelsverket), is a far cry from this stereotype. It is based on the broader principles of the healthy Nordic diet, which emphasizes wholesome, locally sourced, and seasonal ingredients. This lifestyle approach stands in stark contrast to restrictive, short-term fad diets that have sometimes co-opted the "Swedish diet" name for rapid weight loss.

At its heart, the healthy Swedish diet is underpinned by the cultural concept of lagom, which means "just the right amount"—not too much, not too little. This philosophy promotes a harmonious and balanced relationship with food, eschewing extreme restrictions in favor of sustainable, mindful eating habits that benefit both personal health and the environment.

The traffic light principles of healthy eating

Livsmedelsverket, the Swedish National Food Agency, uses a clear traffic light system to communicate its dietary recommendations. This provides a simple framework for making healthier food choices:

• Green (Eat more): This category includes vegetables, fruits, berries, fish, shellfish, nuts, and seeds. Emphasis is placed on high-fiber vegetables like root vegetables and cabbage. The guidelines recommend eating at least 500g of fruits, vegetables, and berries daily.
• Yellow (Switch to): This advises swapping to healthier alternatives. Examples include choosing wholegrain varieties of bread, pasta, and rice; opting for low-fat, unsweetened dairy products enriched with vitamin D; and using healthy oils like rapeseed (canola) oil for cooking.
• Red (Eat less): This highlights foods to reduce or limit. It includes red and processed meat (ideally no more than 500 grams per week, with recent guidelines aiming for 350g of cooked meat), salt, sugar, sweets, pastries, and alcohol.

Health and environmental benefits

Research into the health benefits of the Nordic diet, which closely mirrors the healthy Swedish guidelines, has shown promising results, many of which can be attributed to its emphasis on plant-based foods, whole grains, and healthy fats.

• Weight management: The high fiber content from whole grains, fruits, and vegetables promotes satiety and can aid in weight loss.
• Cardiovascular health: Rich in omega-3 fatty acids from fish and healthy fats like rapeseed oil, the diet can help lower blood pressure, improve cholesterol levels (especially lowering LDL, or 'bad' cholesterol), and reduce triglycerides.
• Blood sugar control: The diet’s low glycemic index foods, such as whole grains, help to regulate blood sugar levels, which is beneficial for managing and preventing type 2 diabetes.
• Anti-inflammatory effects: High intake of omega-3s, antioxidants from berries, and other anti-inflammatory compounds may reduce inflammation throughout the body.

Beyond individual health, the Swedish diet has a significant focus on sustainability. The emphasis on locally sourced, seasonal produce, reduced meat consumption, and minimal waste aligns with environmental protection goals. By choosing plant-based options and sustainably sourced fish, the diet minimizes its carbon footprint.

Keyhole labelling and food choices

Sweden utilizes a "Keyhole" symbol on food packaging to help consumers make quick, healthy choices. This positive label identifies food products within a category that contain less sugar, less salt, more whole grains, more fiber, or healthier/less fat. The presence of this symbol makes navigating grocery store aisles and adopting the diet's principles much easier.

Healthy Swedish vs. Mediterranean vs. Restrictive "Swedish" diet

It is important to distinguish the long-term, healthy Swedish lifestyle diet from other popular eating patterns, including a restrictive, rapid-weight-loss diet that has sometimes been called the Swedish diet.

Feature	Healthy Swedish/Nordic Diet	Mediterranean Diet	Restrictive "Swedish" Diet (Fad)
Core Philosophy	Balance (lagom), sustainability, whole foods.	Emphasis on plant-based foods, healthy fats, social eating.	Very low calorie, short-term, rapid weight loss.
Primary Fat Source	Rapeseed (canola) oil.	Extra virgin olive oil.	Oils might be used sparingly or cut entirely.
Carbohydrates	Whole grains (rye, barley, oats), root vegetables, berries.	Whole grains, vegetables, fruits.	Limited or banned (e.g., no bread, potatoes, or pasta).
Proteins	Frequent fatty fish and seafood; moderate, lean game meats; reduced red/processed meat.	Frequent fish, moderate poultry and eggs, limited red meat.	Lean meat, eggs, and dairy, often in restricted amounts.
Dairy	Low-fat, unsweetened varieties, sometimes fermented (e.g., skyr).	Low-fat dairy in moderation.	Often limited or restricted.
Sustainability	Strong emphasis on local, seasonal, eco-friendly choices.	Strong emphasis on fresh, local, seasonal food.	No focus on sustainability, primarily focused on weight loss.
Recommended Duration	Long-term lifestyle.	Long-term lifestyle.	Short-term (e.g., 13 days), not sustainable.

How to adopt a healthy Swedish eating pattern

Embracing the principles of a healthy Swedish diet does not mean you have to source all your food from Scandinavia. You can adapt the core tenets to your local environment. The key is focusing on wholesome, unprocessed foods, seasonal produce, and sustainable choices.

Here are practical tips for incorporating the diet into your life:

• Prioritize produce: Load up on seasonal vegetables, fruits, and berries with every meal. Consider incorporating more root vegetables, cabbages, and cruciferous vegetables. Look for local berries to get powerful antioxidants.
• Focus on fatty fish: Aim for fatty fish, like salmon, mackerel, and herring, two to three times a week for a significant boost of omega-3s. Choose sustainably sourced options where possible.
• Switch your fats: Use rapeseed (canola) oil for cooking and dressings. If not available, other healthy vegetable oils can be a suitable substitute.
• Choose whole grains: Swap refined carbs for whole grains like oats, rye, and barley. Start with wholegrain bread or crispbreads and work your way up.
• Moderate lean protein: Reduce your intake of red and processed meat, and opt for lean game meat or poultry in moderation.
• Include fermented foods: Incorporate low-fat, fermented dairy products like yogurt or kefir for gut health.
• Be mindful of extras: Reduce the amount of added sugars, salt, and processed snacks. Look for the Keyhole label when shopping to help guide your choices.
• Practice lagom: The key is balance. Enjoy treats in moderation and avoid the all-or-nothing mindset. Food is meant to be enjoyed, not just endured.

Conclusion

What is a Swedish healthy diet? Ultimately, it is a holistic and sustainable approach to eating that promotes long-term health and environmental mindfulness. By prioritizing whole foods, seasonal produce, fatty fish, and whole grains while moderating red meat and processed items, this diet offers a blueprint for a nourishing lifestyle. Unlike fleeting fad diets, its principles—like the balanced concept of lagom—encourage a healthier relationship with food that is both enjoyable and lasting, and has been shown to deliver tangible health and environmental benefits. Adopting its core principles is a practical and delicious way to invest in your long-term well-being. For more detailed guidance, consider consulting the official Swedish dietary guidelines available via the FAO.

Frequently Asked Questions

What is the difference between the Nordic and Swedish diets?

The terms are often used interchangeably, as the healthy Swedish diet is based on the broader Nordic diet principles established for countries like Denmark, Sweden, and Norway. However, Sweden's National Food Agency provides specific guidelines, like the Keyhole symbol, that apply specifically within Sweden.

What is *lagom* in the context of the Swedish diet?

Lagom is a Swedish word meaning "just the right amount" or "in moderation". In the diet, it promotes balanced eating, avoiding extremes, and having a harmonious relationship with food rather than following rigid restrictions.

Is the Swedish diet good for weight loss?

Yes, studies have shown that the high-fiber, low-sugar, whole-foods approach of the Nordic/Swedish diet can aid in weight loss and help manage weight over the long term. It is important not to confuse this healthy lifestyle approach with restrictive, short-term fad diets.

How does the Swedish diet compare to the Mediterranean diet?

Both are healthy, plant-forward diets. The main difference lies in the regional food emphasis and primary fat source. The Swedish/Nordic diet uses rapeseed oil, locally sourced berries, and whole grains like rye, while the Mediterranean diet relies on olive oil, grapes, and more southern European ingredients.

What are some key foods to eat on a Swedish healthy diet?

Key foods include fatty fish (salmon, herring), berries, root vegetables (carrots, beets), whole grains (oats, rye), low-fat dairy, legumes, and rapeseed oil. These are promoted for their nutritional value and are often local to the Nordic region.

What is the "Keyhole" symbol on Swedish food packaging?

The Keyhole is a positive food label used in Sweden that identifies products that are healthier options within a food category. It means the product contains less sugar, less salt, less saturated fat, and more fiber than similar items without the label.

Is red meat completely restricted in the Swedish diet?

No, it is not completely restricted but is recommended in moderation. The official guidelines suggest limiting red and processed meat intake to a certain amount per week, encouraging fish and plant-based protein sources instead for better health and environmental outcomes.