The traditional Mediterranean diet has a substantial body of research to support its healthfulness, but there’s a new contender in town — the Nordic diet. This way of eating was designed by a team of scientists, nutritionists and chefs to improve public health and bolster the culinary appeal of seasonal Nordic ingredients — foods available in Denmark, Finland, Iceland, Norway and Sweden. Though it differs from the Mediterranean diet in ingredients, it is similar in principle.
“The Nordic diet, much like the Mediterranean diet, promotes lifestyle habits that focus on choosing fresh and local ingredients that are sustainably sourced,” said registered dietitian Layne Lieberman, author of “Beyond The Mediterranean Diet: European Secrets of the Super-Healthy.”
The diet is based on whole and minimally processed foods: In this case, high-fiber vegetables, whole grains, fruit, dense breads (pumpernickel or real sourdough), fish, low-fat dairy foods, lean meat of all types (beef, pork, lamb, veal), beans and lentils, tofu and skinless poultry. Fermented foods — fish, vegetables and dairy — also play a strong role, as do herbs and spices. It limits sugar and highly processed foods.
50-25-25
The Nordic diet derives 50 percent of calories from carbs, 25 percent from protein, and 25 percent from fat. Claims that this diet can reduce the risk of cardiovascular disease and Type 2 diabetes aren’t surprising given what is known about the health-promoting attributes of individual components of the diet, including high-quality, high-fiber carbs and heart-healthy omega-3 fat. However, Lieberman points out that unlike the Mediterranean diet, there’s much less research looking at the health outcomes of the Nordic people following the Nordic diet.