The so-called Mediterranean diet is considered the gold standard of healthy eating, but there’s another meal plan that’s just as nutrient-dense, experts explain.
The Nordic diet emphasizes a higher intake of fruits, berries, vegetables, whole grains, fish and game and less dairy, meat and poultry.
The key is to eat foods that are in season in cold climates, such as berries in the spring, zucchini in the summer, and Swiss chard in the winter. Small amounts of saturated fat and processed meats are also allowed in moderation.
The Nordic diet emphasizes a higher intake of fruits, berries, vegetables, whole grains, fish and game and a lower intake of sweets, dairy products, meat and poultry. It’s a healthy choice and if you’re smart, it can be a much cheaper lifestyle
Lola Biggs, nutritionist at natural health supplement brand Together Health (togetherhealth.co.uk) points out that both the Mediterranean and Scandinavian diets include a good amount of heart-healthy omega-rich fatty fish such as sardines.
WHAT IS THE NORTHERN DIET?
- Vegetables: carrots, kale, cabbage, radishes, green beans
- Fruits and berries: apples, pears, plums, blueberries, cranberries
- Whole grains: oats, whole wheat, rye, barley
- Fish: salmon, trout, cod
- Legumes: beans, peas and lentils
- Unsaturated fats: nuts, seeds, canola oil, fatty fish
She explains that the differences come down to the types of fruit, vegetables and fish.
The Nordic diet consists of heartier foods grown in colder climates, such as root vegetables such as beetroot, carrots and turnips, fruit including plums, apples and berries and fish such as herring.
This diet also includes more fermented foods such as dairy (kefir) and fermented fish, which can offer good gut-friendly probiotic bacteria.
While the typical Mediterranean diet makes more use of warmer weather and antioxidant-rich foods such as figs, melons, eggplants, juicy ripe tomatoes and red peppers.
Lola said: “Both diets are generally healthy as they limit processed foods and saturated fat. One of the biggest differences between the two diets comes down to the oil they use.
“The Mediterranean diet uses extra virgin olive oil, while the Scandinavian diet uses canola oil from the canola plant. Both are excellent sources of heart-healthy unsaturated fats and raise good cholesterol.
Lola added: “As well as being well balanced, it can be affordable as you create meals from mostly whole grains, beans or lentils and plants which can be flexible and cheap.”
The Scandinavian and Mediterranean diets have many similarities in that they both rely heavily on plant foods that include lots of fresh fruits and vegetables, while grains, nuts, and legumes
HOW TO EAT NORDIC
Eat seasonally
The main thing to keep in mind when starting a Nordic diet is the season. Seasonal food is, in theory, grown, harvested and sold at the peak of the season.
This means it tends to retain most of its health benefits and has fewer growth agents. It’s also at the top of its supply, so it’s cheaper for farmers – and therefore cheaper for you.
SPRING
Forest fruits
melons
cherries
Peaches
Broccoli
Asparagus
slice
Artichoke
SUMMER
Apples
grapes
Mango
watermelons
Eggplant
corn
zucchini
kambi
AUTUMN
Red cranberries
Pomegranates
Coconut
Pears
Butternut squash
Cauliflower
mushrooms
Mangold
WINTER
Kiwis
Pineapple
Dates
Grapefruit
Brussels sprouts
cabbage
carrots
Celery
Cut out processed foods
Tamara Wilner, nutritionist at NHS-backed healthy eating plan Second Nature, says the biggest benefit of the Nordic diet is that it cuts out ultra-processed foods such as sweets, chips, chocolate and fizzy drinks.
How to work with a budget
Root crops are cheaper
Seasonal vegetables are usually cheaper as they are not imported. It’s also worth considering growing your own produce if you have the space and time.
Winter vegetables offered in the Nordic diet, such as cabbage, kale and broccoli, usually cost less than summer vegetables.
Use your freezer
If you buy seasonally, you can afford to stretch your money further, so why not buy summer fruit in bulk and then freeze it for the winter.
Freezing fruits and vegetables is a good trick because the products retain their vitamins and minerals.
Consider canned fish
Canned fish such as salmon, herring, mackerel and sardines are great tasty choices.
They provide the same healthy omega 3 fats you need at a much lower cost. Frozen fish is also worth considering.
Think about your carbs
The price of pasta has increased by 50% this year, so it’s worth considering other forms of carbohydrates.
The Scandinavian diet champions whole grains, beans/lentils and plants, all of which are high in fiber, keep you fuller for longer and cost less.
“Any diet that cuts out these foods and focuses on building meals from whole foods is going to be a healthier option than the average Western diet we consume,” she said.
Embrace fermented foods
Scandinavia is famous for its fermentation. The first evidence of fermentation was found on the east coast of Sweden sometime between 3000 BC and 6000 BC.
Fermented food is getting a lot of attention from nutritionists right now because of its connection to gut health.
Tamara explained: “Our gut hosts a huge number of gut microbes that feed on the foods we eat and produce more bacteria.
“As a good general rule, the greater the variety of plant foods we eat, the happier our guts are (unless you suffer from IBS or follow a low-FODMAP diet).”
From marinated fish to fermented dairy products, options abound. In Sweden there is a fermented milk called filmjölk which is similar to yogurt and in Iceland they have skyr.
Other fermented foods include sauerkraut, pickles, kefir, kombucha, miso, tempeh, and yogurt.
THE BENEFITS
Eating a diet rich in vegetables, fruit, whole grains and lean protein, while having a moderate intake of saturated fat, processed red meat, added sugar and sodium, has been shown to have many health benefits, such as reducing the risk of heart disease. – vascular diseases, obesity and type 2 diabetes.
Signe explains, “By choosing sources of unsaturated fat (such as nuts, seeds, oily fish) over sources of saturated fat (cream, butter, and other animal fats), you also lower your LDL (‘bad’) cholesterol levels—and by way reduce the risk of cardiovascular diseases.
“Proteins (found in fish and legumes) are important for many bodily functions, such as cell growth, the immune system and enzymes.
By reducing your intake of processed red meat and fatty animal protein sources and choosing leaner protein sources (fish, poultry) or plant-based options (tofu, beans or lentils) instead, you can reduce your risk of certain cancers .’
He adds: “The Nordic diet also includes a wide variety of foods, without any strict restrictions, which is key to a sustainable way of eating.
“Having too many restricted or forbidden foods in the diet will only last for short periods of time and is not a sustainable lifestyle.”
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