Dear friends,
At a time when our summers are increasingly stinging, I observe that an increasing proportion of my knowledge will spend its summer holidays in northern Europe.
They go to Iceland, Norway, Sweden. They come back delighted, captivated by the beauty of the landscapes, drunk with great spaces.
But when I ask them if they have eaten well … “Yes, well, then, on this level …”, they admit with an embarrassed smile.
The Nordic regime is not dreaming.
However, he would have unsuspected virtues.
I only went to Sweden once. It was 17 years ago.
I was marked by the incredible duration of sunshine of Stockholm (it was summer), the fact that the ferries left in advance on the schedule (!) And, indeed, the beauty of the beaches of the island of Faro, “the island of Bergman”, that in good film buff I wanted to discover.
Another, more unpleasant thing, marked me: food. Pay 25 euros for a fairly fadasy potato salad appeared to me with less laughing exoticism.
I clearly remember having finished my 8 days in Sweden not only disappointed, tastefully speaking, but hungry!
A few years later, I settled in the Netherlands. And I assure you that it was not for culinary reasons.
Once you have tasted gouda, kibble (not those for dogs and cats, I specify) and raw herring accompanied by its slice of cold potato, we go in circles.
I lived my two years in Amsterdam as a crossing of the desert, in terms of eating.
I had to empty my bag before starting, professional conscience obliges, the review of health benefits that nevertheless what we start to call the “Nordic regime”.
Just like the Mediterranean regime, which is available in different ways depending on the country and regions bordering the Sea – The most effective in terms of health benefits being the Cretan diet – the “Nordic diet” brings together what is in common in the strengths specific to the different ways of eating in the north of Europe.
At breakfast: a simple bowl of plain oats, cold.
At noon: an open sandwich, on a dense rye bread, garnished with marinated herring.
In the evening: some root vegetables, a little fish. Meat? Rarely… and in small quantities.
This diet interests many nutritionists: it would lower cholesterol and blood pressure, would reduce the risk of diabetes … and protect the heart[1].
So … like the Mediterranean regime!
You already know the characteristics of the Mediterranean diet: profusion and clear predominance of plants, whole cereals, good fats, little sugar, no processed foods.
The Nordic regime takes up these bases, but with local products from the North countries:
- Rapeseed oil (Rich in omega-3) rather than olive oil.
- Root vegetables : turnips, carrots, parsnips …
- Cabbage and cruciferous at will.
- Berries (blueberries, strawberries, red area), apples, pears.
- Fatty fish : salmon, mackerel, sardines, herring.
- Lighter dairy productseggs and poultry in moderation.
Red meat? Very little.
Alcohol? Rarely.
Added sugars? Practically absent.
The Nordic diet favors unprocessed foods and whole cereals such as oats, barley and rye, which are often used to make crisp flat breads like the famous WASA.
The principle is as old as the sea that borders the fjords: eat what grows and lives around you, to the rhythm of the seasons.
Rich in omega-3 fiber and fatty acids, poor in saturated fat: this food profile checks all the boxes of cardiovascular protection[2].
The fibers capture LDL (“bad cholesterol”) and eliminate it. Omega-3s reduce inflammation and fluidify blood.
Studies confirm:
- Less cholesterol.
- Lower blood pressure.
- Moderate but real weight loss[3].
- Reduced risk of type 2 diabetes[4] and colorectal cancer in women[5].
If you want to try this diet, you don’t have to move to Sweden or Finland.
Here is where to start:
- Change your usual oil to virgin rapeseed oil.
- Add root vegetables and cabbage To your meals every week.
- Eat fatty fish Two to three times a week.
- Prefer rye or complete bread with white wand.
- Forget industrial desserts and sugary drinks.
Very concretely, here are some examples per meal:
Breakfast
Skyr oat porridge, fresh blueberries, ground linen seeds.
Breeding bread with rye with fresh, raspberry cheese and a drizzle of honey.
Smoothie with berries (blueberries, raspberries) with oatmeal and plain yogurt.
Lunch
Beet and cabbage rave in salads, grilled mackerel net, buckwheat and plain yogurt.
Steam cauliflower, herbs salmon back, pearl barley, blackberry salad.
Kale salad, smoked salmon, full rye bread, natural yogurt.
Dinner
Carrot soup, sardine rillettes on rye bread, rhubarb compote without added sugar.
Velice of leeks, marinated herring, new potatoes, strawberry salad.
Parsnip soup, black wheat pancakes, apple compote.
If you have already tried, or are trying the Nordic diet, I would be curious to know your opinion in the comments!
Wear yourself,
Rodolphe
[1] https://www.nytimes.com/2025/08/05/well/eat/health-benefits-nordic-diet.html – Caroline Hopkins Legaspi, « This Heart-Healthy Diet has a Nordic Twist ». in. The New York TimesAugust 5, 2025
[2] https://pubmed.ncbi.nlm.nih.gov/20964740/ – V. Adamson, A. Reumark, I-B. Frederiksson et al., « Effects of healthy Nordic diet on cardiovascular risk factors in hypercholesterolaemic subjects: a randomized controlled trial (NORDIET) », in. Journal of Internal MedecineFebruary 2011
[3] https://pubmed.ncbi.nlm.nih.gov/24257725/ – Sanne K. Poulsen, Anette Due et al., « Health effect of the New Nordic Diet in adults with increased waist circumference : a 6-mo randomized controlled trial », in. The Americain Journal of Clinical NutritionJanuary 2014
[4] https://www.scienciencedirect.com/science/article/pii/s0022316622163959 – Cecilie Kyro, Anne Tjonneland et al., « Higher Whole-Grain Intake is Associated with Lower Risk of Type 2 Diabetes among Middle-Aged Men and Women : the Danish Diet, Cancer and Health Cohort », in. The Journal of NutritionSeptember 2018
[5] https://www.researchgate.net/publication/230637720_adherence_to_a_healthy_nordic_food_index_is_associated_with_a_lower_incidence_of_colorectal_cancer_in_women_the_diet_cancer_and_HEAT_COHORTE_COHORTE_COHORTE_COHORTY – Cecilie Kyro, Guri Skeie et al., « Adherence to a Healthy Nordic Food Index is Associated with a Lower Incidence of Colorectal Cancer in Women : the Diet, Cancer and Health Cohort Study », in. The British Journal of NutritionJuly 2012
