It is not surprising that you know or have heard about the Mediterranean diet, which is considered one of the healthiest in the world. Nevertheless, is not the only one. Although less widespread, the Nordic diet offers you as many benefits as the Mediterranean diet.
The World Health Organization (WHO) itself recommends the Nordic diet because it is considered one of the most beneficial for human health. In fact, it is a great ally against obesity.
It also helps reduce the risk of suffering from different conditions such as diabetes, cardiovascular diseases and even cancer. Today we will tell you the fundamental principles of the Nordic diet, as well as its benefits.
The Nordic Diet
In general terms, we can say that the Nordic diet is quite similar to the Mediterranean diet. However, it has particularities adapted to the Northern European region, or what is more commonly known as Scandinavia.
This region includes the countries of Iceland, Denmark, Finland, Norway and Sweden. These are generally cold areas that converge in the Baltic Sea, where lakes abound. Therefore, a large part of the population lives in areas close to aquatic sources and where forests predominate.
For the geographical location, seafood products and lakes are the main foods of the Nordic diet, together with the fruits of the forest and seeds.
Basic principles
More than a diet to lose weight as such, the Nordic diet is a way of life in the countries of Northern Europe. Now, as an interesting fact, it stands out that these places have very low rates of obesity, since This style of feeding is based on principles that are beneficial to maintain the ideal weight and good health.
In general, the Nordic diet is based on the principle of privileging the foods that are available in natural environments. That is, in the seas, lakes and forests. And if that were not enough, these countries take the global baton in the production of organic food.
This food form was developed in a very particular geography. Therefore, you should be aware that you may not be able to apply the Nordic diet to 100%. However, what we can do is implement its basic principles, consume the foods that we have in common, such as cereals, and those that we do not have, simply, adapt them for the most similar ones.
Recommended Foods
The Nordic diet is based on frequent consumption of certain foods, which are detailed below:
- Root vegetables: Refers to potatoes, carrots, beets and turnips.
- Leafy green vegetables (cabbage): Mainly kale, spinach, chard and cabbage.
- Legumes: This is the case of lentils and beans.
- Fruits: They stand out the most common in that geography such as apples and pears.
- Berries or fruits of the forest: A type of fruit privileged in the Nordic diet is what is known as berries or berries, which includes strawberries, raspberries or blueberries, among others.
- Whole grains: The most beneficial are oats, barley and rye.
- Dairy: As long as they are organic and low in fat.
- Herbs: This is the case of fennel or dill, among others that provide micronutrients.
- Fish: Given its location in the Baltic Sea, as well as the existence of extensive lakes and rivers, The Nordic diet has as its main element blue fish, mainly salmon.
- Crustaceans: These products have great properties that bring benefits in your body.
- Algae: They have a high content of micronutrients that improve metabolism and prevent a lot of diseases. Given the magnitude of aquatic spaces in Scandinavia, algae are frequent in dishes.
- Hunting: Animal source proteins in Scandinavia come, apart from fish, from deer, reindeer and elk. It is very tasty meats, which offer high quality proteins and are very low in fat.
Decalogue of the Nordic diet
We immediately present the decalogue of the Nordic diet proposed by the Ministry of Food, Agriculture and Fisheries of Denmark in 2012. It establishes the fundamental principles of this type of food:
- Eat fruits and vegetables every day.
- Consume more products from whole grains.
- Consume foods that come from the sea and from the lakes.
- Decrease the amount of meat, and that the one that is consumed is of the best possible quality.
- Eat more wild foods.
- Prioritize the consumption of organic products.
- Avoid, at all costs, food with additives.
- Try to eat only dishes based on local foods and seasonal.
- Prefer homemade food.
- Try to generate the least possible amount of waste.
A diet based on all those principles and those foods that we have detailed gives you all the macronutrients and fundamental micronutrients. With them you will not only lose weight, but have a healthy lifestyle.
Remember that, due to the geographical difference, you have to adapt the Nordic diet according to the existing foods where you live. In any case, seek the advice of a professional if you want to integrate this diet in your life.
Via: FoodInsight | HealthLine
