To maintain a good state of health and improve the quality of life, it is essential to maintain a proper diet. There are several types of diets, but among the most recognized for their indisputable benefits are the Mediterranean Diet and the Nordic Diet.
Nordic Diet Foods
There is a wide variety of foods that make up the components of the Nordic Diet where fresh and locally harvested products have the greatest prominence.
The Mediterranean Diet was named the best diet of 2019 in the current “2019 U.S. News & World Report annual diet rankings.” Despite its shorter history, the Nordic Diet is rated tenth out of 41 diets analyzed by specialists in the area.
Today we will comment on the Nordic Diet, a little less known, but with multiple benefits which can reduce the risk of non-communicable diseases. Among these there are some major ones like hypertension, diabetes and cardiovascular conditions. These diseases are closely related to excess weight and high cholesterol levels.
Taking into account the low temperatures to which Nordic countries are subjected, it is usual that their diet is based on the consumption of fish, seasonal foods and locally produced food.
One of the identifying characteristics of the Nordic Diet is that it improves the health of the body as well as that of the environment. The benefits are indisputable, because vegetable products are grown organically, without the use of pesticides or other chemical compounds. This means that the foods used in this food system are particularly healthy.
What Is A Diet?
Before going into the subject, first, it is necessary to understand the concept of “diet” to which we refer. It is not the one that we consider to reduce our caloric intake to lose weight. In its broadest and most accepted meaning, diet is those foods that we consume to provide the body with the nutrients we need. It is not a matter of a couple of months of stressing the body. It is what we eat all our lives.
What Exactly Is The Nordic Diet?
The Nordic diet is as beneficial to health as the much celebrated and popular Mediterranean Diet. Its fundamental difference lies in the types of fruits and vegetables, and in the origin of the oil used for cooking. The vegetables and fruits of the Nordic Diet are those that the low temperatures of the area allow to be cultivated. As for the oil, instead of using the olive oil, which is typical in the Mediterranean Diet, the Nordic Diet uses rapeseed oil, which is also very healthy and rich in omega 3.
Foods In The Nordic Diet
The food pyramid of the Nordic Diet is based on vegetables and fruits.
The foods that serve as the basis of the Nordic Diet are a high consumption of fish, little oil and seasonal fruits and vegetables. Some of these are potatoes, turnips, beets, carrots, cauliflower, spinach, legumes, apples, pears, berries, strawberries, raspberries and blueberries.
All of them are characteristic of spring in the Nordic countries. Mushrooms are very common in these places, and so are also widely consumed. Other foods that complement the Nordic Diet are whole grains, low-fat dairy products and high-quality meats in small quantities. These are delicate to the palate and low in fat. Aromatic herbs such as fennel, chives and dill are also used.
Basic Principles Of The New Nordic Diet!
The Nordic Diet is currently being referred to as the New Nordic Diet and is supported and endorsed as a national policy with the participation of all social actors. Its bases constitute the decalogue of its fundamentals.
- Eat more fruits and vegetables daily.
- Increase consumption of products made with whole grains.
- Consume more food from the sea and lakes.
- Encourage the consumption of better-quality meat, but in smaller quantities.
- Incorporate more foods produced with more natural technologies.
- Eat organic products frequently.
- Avoid additives in food.
- Eat more seasonal foods.
- Prepare your own food and eat more home-cooked meals.
- Generate less waste.
- Whole grains are one of the essential components of the Nordic Diet, particularly barley, rye and oats.
Health Benefits Of The Nordic Diet
The Nordic Diet has multiple proven health benefits.
- It helps prevent hypertension, type 2 diabetes mellitus, cholesterol problems.
- It is also known to prevent Alzheimer’s disease, cancer and cardiovascular system disorders. As it is based on a healthy eating scheme, it is also ideal for weight loss if adopted as a lifestyle.
- In a study published in 2018 made by a group of experts from the World Health Organization, the Nordic Diet has been linked to a substantial improvement in risk factors for type 2 Diabetes and cardiovascular diseases.
- Different studies show that in people with hypercholesterolemia, it improves lipid profiles, blood pressure and reduces insulin sensitivity.
Some Recommendations For The Use Of Nordic Diet
The good news is that most of the components of the Nordic Diet are now available to everyone. With the exception of a few very specific products such as reindeer meat, supermarkets offer many of the components of the Nordic Diet.
In them we can find the staple foods of the Nordic Diet: berries and fruits, fatty and lean fish such as herring, salmon, mackerel, hake, and cod. Nor are the legumes and vegetables they eat, are foreign to us, including cabbage and root vegetables. Whole grains, barley, oats and rye are also available and enrich the diet even more.
Salmon Prepared At Home Is A Must For The Nordic Diet
Fish such as salmon underpin a large part of the principles of the Nordic Diet.
Although the Nordic Diet is known for the simplicity of its dishes, it is notable for its hearty breakfasts, light lunches and full dinners. Because of the Scandinavian schedule that governs the area, the inhabitants should eat something frugal early, around 12 o’clock, and then have dinner around 6 o’clock in the evening, to avoid sleep with an overly full stomach.
This custom is very healthy for the digestive system, as well as helping to reduce obesity and the diseases associated with it.
As you can see, the Nordic Diet has a lot of benefits! Even if you cannot follow it 100%, if you apply its concepts, we are sure that you will be happier and healthier.