What is the Nordic diet? An Overview of a Healthy, Sustainable Eating Plan

October 1, 2025 •

3 min read

Developed in 2004 by a group of Nordic chefs, nutritionists, and scientists, the Nordic diet is a modern dietary approach promoting public health and sustainable farming practices. Much like its Mediterranean counterpart, it emphasizes plant-based, seasonal, and locally sourced foods.

Quick Summary

The Nordic diet is a modern, plant-based eating pattern emphasizing locally sourced, whole foods like berries, fish, whole grains, and root vegetables. It reduces reliance on processed foods, added sugars, and red meat, promoting a healthier and more sustainable lifestyle.

Key Points

Local and Seasonal Focus: The Nordic diet prioritizes foods that are locally sourced and in-season, promoting both health and environmental sustainability.
Rich in Whole Grains and Berries: Staples include rye, oats, and barley, along with antioxidant-rich berries like blueberries and lingonberries.
Emphasis on Fish: Fatty fish such as salmon and mackerel, rich in omega-3s, are a central component of the diet.
Uses Rapeseed Oil: Unlike the Mediterranean diet's olive oil, the Nordic diet relies on rapeseed (canola) oil as its main fat source.
Limits Processed Foods: Processed meats, added sugars, and refined grains are significantly reduced, while whole foods are encouraged.
Proven Health Benefits: Studies show the diet can improve heart health, lower cholesterol, regulate blood sugar, and aid in weight management.

Origins and Principles of the Nordic Diet

The Nordic diet, also known as the Scandinavian diet, originated in the traditional foods of Denmark, Norway, Sweden, Finland, and Iceland. The modern version was created in 2004 to improve health and promote sustainable food practices. It shares similarities with the Mediterranean diet but focuses on foods suited to the Nordic climate, emphasizing seasonal and local produce.

The diet prioritizes health, environmental sustainability, and culinary enjoyment. It advocates for whole foods, high fiber, and unsaturated fats, while limiting saturated fat and added sugar. Local sourcing helps minimize the environmental impact of food.

Core Foods of the Nordic Diet

The diet's staples are nutrient and fiber-rich, reflecting the region's produce.

Foods to eat often:

Fruits and Berries: Especially native berries like lingonberries and blueberries, plus apples and pears.
Whole Grains: Rye, barley, and oats provide fiber and complex carbohydrates.
Vegetables: Root vegetables like carrots and beets, and cruciferous vegetables such as cabbage and broccoli.
Fatty Fish: Oily fish high in omega-3s, including salmon, mackerel, and herring.
Legumes: Beans and lentils for plant-based protein.
Rapeseed Oil: The main source of fat, distinguishing it from the Mediterranean diet.
Low-fat Dairy: Low-fat milk, yogurt, and skyr in moderation.
Nuts and Seeds: Including almonds, walnuts, flaxseeds, and sunflower seeds.

Foods to Limit or Avoid

To maximize benefits, certain foods common in Western diets are limited.

Eat in Moderation: Lean meats, game meats, eggs, cheese, and higher-fat dairy.
Eat Rarely: Other red meats and animal fats.
Don't Eat: Processed meats, added sugars, sugary drinks, refined grains, and fast foods.

Health Benefits of the Nordic Diet

Research indicates the Nordic diet offers several health benefits. A 2022 study showed lower cholesterol and blood sugar levels in participants, even without weight loss. High fiber, unsaturated fats, and low saturated fat contribute to these benefits.

Proven health benefits:

Heart Health: Improves cholesterol and blood pressure, reducing cardiovascular risk.
Weight Management: Fiber and protein increase satiety, aiding in weight control.
Blood Sugar Control: Reduces inflammation and improves glucose regulation, beneficial for managing type 2 diabetes.
Sustainability: Emphasizing local, seasonal, and organic foods reduces the environmental footprint.

Nordic vs. Mediterranean Diet: A Comparison

Both diets focus on plant-based whole foods but differ based on regional ingredients.


Feature	Nordic Diet	Mediterranean Diet
Primary Fat Source	Rapeseed (Canola) Oil	Extra Virgin Olive Oil
Staple Grains	Rye, barley, oats	Bulgur, couscous, whole wheat pasta
Key Berries	Lingonberries, cloudberries, blueberries	Grapes, figs
Key Vegetables	Root vegetables (beets, carrots), cabbage	Tomatoes, eggplant, greens
Dairy Focus	Low-fat dairy (Skyr, kefir) in moderation	Low-fat dairy (yogurt, cheese) in moderation
Meat Emphasis	Lean meat, game meat in moderation	Fish, poultry, with red meat limited
Overall Feel	Practical, cozy, grounded	Bright, fresh, abundant

Getting Started with the Nordic Diet

Implementing the Nordic diet is achievable anywhere. Remove processed foods high in sugar and unhealthy fats. Focus on seasonal and local produce, as the core idea is local sourcing, not strict adherence to Scandinavian foods.

Practical steps to begin:

Prioritize whole grains: Choose rye bread, oats, and barley over refined grains.
Increase fish intake: Aim for 2-3 servings of fatty fish weekly.
Embrace seasonal produce: Opt for local, in-season fruits and vegetables or use frozen berries.
Cook with rapeseed oil: Use canola oil instead of other cooking oils.
Limit processed foods: Reduce consumption of fast food, processed meats, and sugary drinks.
Find new recipes: Explore simple Nordic dishes like fish soup or oat porridge.

Conclusion

The Nordic diet, though newer than the Mediterranean diet, shows strong evidence of health benefits. Its focus on local, plant-based, and seasonal whole foods offers a sustainable and nutritious path to improved heart health, weight management, and reduced inflammation. Its principles of fresh, simple eating are widely applicable for a healthier lifestyle.

Learn more about the specific benefits and research surrounding this diet from Heart UK: New Nordic Diet.

Frequently Asked Questions

The main food groups include fruits and berries, root vegetables, whole grains like rye and oats, fatty fish, low-fat dairy, legumes, and rapeseed oil.

Yes, the Nordic diet can support healthy weight loss. Its emphasis on high-fiber whole grains and vegetables, combined with lean protein from fish, promotes satiety and helps control appetite.

The main difference is the type of fat used: Nordic uses rapeseed (canola) oil, while Mediterranean uses olive oil. The Nordic diet also features specific local foods like rye, barley, and native berries, compared to the Mediterranean's regional produce.

The Nordic diet is primarily plant-based, but it does include fish and lean meats. A vegetarian could adapt the principles by focusing heavily on legumes, nuts, and seeds for protein while eliminating meat and fish.

Skyr is a thick, fermented, yogurt-like dairy product from Iceland and is a common part of the Nordic diet. It is a good source of protein and probiotics.

Start by incorporating more fatty fish into your meals and swapping refined grains for whole grains like rye and oats. Focus on cooking with rapeseed oil and eating seasonal fruits and vegetables.

No, the spirit of the Nordic diet is to eat locally and seasonally. You can follow its principles by choosing whole foods that are available in your own region.