Scandinavian Diet: Experience the Viking Lifestyle

Any food restrictions lead to breakdowns and the return of hated kilograms. There is only one reason: forever “keep yourself in tight rein” is beyond the power of anyone. Therefore, as you know, the best solution is to change your habitual lifestyle and choose a diet that you can stick to all your life. One of these diets is considered to be the Scandinavian diet.

Scandinavian diet: origins and basic principles

The Scandinavian diet draws inspiration from the traditional ways of eating in Nordic countries such as Denmark, Iceland, Finland, Norway and Sweden. That is why it is often also called the northern or Nordic diet. At the same time, experts agree that this is not even a diet, as such, but rather a system of healthy and nutritious nutrition.

In fact, the Scandinavian diet has been around for a long time and is linked to the Nordic dietary guidelines, which have been published every eight years since 1980, and play the same role as dietary guidelines in other countries. An updated version of the diet appeared in 2004 under the auspices of a group of nutritionists, scientists and chefs.

First, they wanted to address the rise in obesity in the Scandinavian countries.

Secondly, improve the culinary appeal of the menu by improving the quality of products available in the region, as well as the nutritional value of the food.

And thirdly, they pursued the goal of creating such a diet that would have the least impact on the environment.

Scandinavian diet: features and rules

In the Nordic diet, it is important to eat in moderation and remember the portion size: do not starve and, of course, do not overeat.

See also  How long does it take to lose 20 pounds on keto?

The Scandinavian diet favors home-cooked food. It is recommended to include fresh vegetables and fruits in the diet, cook soups, use boiling, stewing and baking from other cooking methods, but fried foods are prohibited. You should not get carried away with artificial additives, instead, to give the dish a more piquant and bright taste, it is allowed to use a variety of seasonings: lemon juice, dried herbs, fruit and balsamic vinegar, mustard, capers and horseradish. As for salt, it is used in moderation.

Scandinavian diet: food basket

The Nordic Diet focuses on foods common in Scandinavian cuisine. Here are some easy ways to bring the principles of Viking nutrition into your daily life.


Give preference to whole grains – they should make up about 25% of the diet.


Tubers such as carrots, parsnips, beets and potatoes are typical of the Scandinavian diet. And although they are higher in calories than other vegetables, they are also a good source of fiber, which takes longer to digest and keeps blood sugar levels stable for longer. They are also packed with nutrients that help lower cholesterol levels and help fight infection.

Fruits, vegetables and berries

Eat at least one cup of vegetables – zucchini, asparagus, pumpkin, green peas, all types of cabbage, leafy salads and many other vegetables are allowed. As for fruits and berries, plan to eat one cup of seasonal apples or other fruits daily, as well as at least two cups of blueberries, strawberries, raspberries, or lingonberries. These gifts of nature are low in calories, but high in vitamins and minerals, and thanks to their rich color, they are rich in beneficial phytochemicals.