TOP 10 RULES TO FOLLOW

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Reach for rye bread

Scandinavians love open sandwiches made with bread containing wholegrains such as rye, spelt and oats. Wholegrain means all three parts of the grain are used, including the fibre-rich outer layer and the nutrient-laden germ. Unlike white bread, wholegrain carbs don’t cause the spikes in blood sugar that create food cravings.

Populations which eat large amounts of rye have a reduced risk of dementia, heart disease, diabetes and bowel cancer, according to

research.

Grab some greens

Dark green veg, such as Brussel sprouts, cabbages and kale, thrive in the cold Nordic climate, and all come packed with iron, vitamins and disease-fighting antioxidants. Scientists at the University of Oslo found that these brassica veg contain some of the highest levels of antioxidants of any vegetable. Eat two portions daily.

Choose lean red meat

All red meat is full of iron and provides long-lasting energy, while game such as venison and duck tend to be lower in fat because the animals live wild and free, building up muscle. Eat twice a week.

Eat little and often

As well as consuming the right foods, the Scandinavian style of eating little and often is also important. Some studies show grazing in this way keeps your metabolism ticking over, helping your body burn off more calories.

Enjoy a little red wine

Drinking moderately could boost your health in middle age and beyond. It’s thought the antioxidants contained in the grapes can fight premature ageing and disease. Allow yourself one small glass of red wine a day.

Ditch sugary drinks

Choose water. Being hydrated keeps the brain alert and combats tiredness. An occasional tea or coffee is fine too.

Snack on nuts – especially walnuts

Nuts are rich in brain-boosting Omega-3 fats. A New York Institute study last year linked nuts to both a reduced risk and slower progression of dementia.