Looking north for inspiration
Sensible New Nordic Diet shares similarities with Mediterranean plan
Looking for a new approach to eating in 2017? This time of year many people are searching for the “it” diet to help them shed holiday weight, gain energy and improve health. One of the newest diets on the scene is the Nordic Diet. Unlike fad diets that come and go, this one is a sensible approach that can offer inspiration as we step into the New Year.
As the name implies, the Nordic Diet focuses on foods traditionally eaten in Nordic countries: Denmark, Sweden, Finland, Norway and Iceland. Also called the New Nordic Diet, it was conceived in 2004 at a gathering of regional visionary chefs, nutritionists and scientists in response to increasing consumption of processed and refined foods, rising obesity rates and mass food production. It blends the similar fundamentals of each country’s diet and stresses what we know to be healthy.
The New Nordic Diet (NND) encourages more variety of fruits, vegetables and whole grains daily, more fish and seafood, with an emphasis on seasonal, home-cooked meals and sustainability.
It shares similarities with the widely popular and scientifically-backed Mediterranean diet, a healthy eating pattern recommended in the 2015-2020 Dietary Guidelines for Americans. The two diets differ in specific foods. For example, instead of the olive oil found in the Mediterranean, canola (rapeseed) is the staple oil in the Nordic diet, which also has a high percentage of unsaturated fats.
There seems to be focused energy on studying the NND’s effect on biomarkers of cardiovascular disease, with promising but mixed results to date. In the NORDIET study, subjects with high cholesterol followed a healthy Nordic diet for six weeks and showed improved cholesterol, LDL and LDL/ HDL. Improved lipid profile and low-grade inflammation was also observed in people with metabolic syndrome in the SYSDIET study lasting for 18-24 weeks. Low-grade inflammation is linked to an increased risk of some chronic diseases.
The NND is worth exploring for weight loss: no skipping food groups, no calorie counting and expanding the palate with a new cuisine. Since it’s high in fiber, lean protein and healthy plant fats it can be satisfying while nourishing. Participants that followed the NND for six months lost 10 more pounds compared to the control. Typical with most long-term studies on weight loss, most participants gained the weight back a year later.
The strongest evidence for the Nordic diet is for lowering blood pressure, a strong and silent predictor of heart disease. This same study showed the NND reduced blood pressure.
While we all can’t forage berries and meat from the wild, one of the best things about this regional diet is its simplicity, adaptability and appreciation for gastronomy. It’s rich in plant foods we are encouraged to eat regularly, including root vegetables, crucifers, berries, apples and pears, and whole grains. It incorporates fish, wild game and small amounts of unsweetened dairy. The NND also aligns with dietary recommendations to avoid sugar-sweetened beverages, added sugars and processed meats.
Truthfully, we find ourselves always coming back to what has proven to work — eating
real, wholesome food. Any shift to an overall eating pattern emphasizing whole, seasonal foods will likely result in health improvements and promote a healthy weight. If you’re looking for diet inspiration this New Year, turn to Nordic-inspired dishes.
SMØRREBRØD
Serves 1 1 slice of rye bread or crackers (look for richly dense sourdough rye) ½ teaspoon unsalted butter
3 pieces (about 2 ounces) herring or salmon, pickled or smoked 4 thin slices radish 1 tablespoon pickled shallots Fresh sprigs of dill
½ teaspoon toasted buckwheat groats VEGETARIAN OPTION: 1 small boiled potato, thinly sliced 3 tomato slices Fresh chives
To pickle shallots, peel and slice 3 small shallots. In a medium bowl, whisk ¼ cup apple cider vinegar, 2 teaspoons sugar and 1 teaspoon salt until sugar and salt dissolve. Place sliced shallots in a bowl or jar and pour liquid over. Let sit at room temperature for 1 hour. Cover and store in fridge.
Place sliced bread or cracker on a plate. Lightly spread with butter or an alternative spread.
Choose toppings and layer on top of bread or cracker, ending with fresh herbs and a sprinkle of toasted buckwheat groats.