Nutrition
Nordic Diet
Based on traditional Scandinavian foods. Emphasizes seasonal, local, and sustainable eating with a focus on whole grains, fatty fish, and root vegetables.
- Type
- Regional
- How hard to stick to
- Easy
- Protein / carbs / fat
- 20 / 50 / 30%
The short version
People usually choose it for heart health, sustainability and inflammation reduction.
Meals: 3 meals, seasonal eating.
What you eat
- Fatty fish (salmon, herring)
- Whole grains (rye, oats, barley)
- Root vegetables
- Berries
- Cabbage & kale
- Canola oil
- Legumes
- Wild game
- Mushrooms
- Herbs
What you cut back on
- Processed foods
- Added sugars
- Refined grains
- Excessive red meat
- Food additives
A day of eating
One day built from the Nordic Diet recipes in the For The Reps app. It comes to about 1,351 calories and 94 g of protein, so scale portions up or down to suit you.
| Meal | Dish | Calories | Protein |
|---|---|---|---|
| Breakfast | Rye Porridge with Roasted Beet & Walnuts | 317 | 13 g |
| Lunch | Smoked Herring & Cabbage Slaw Wrap | 386 | 21 g |
| Dinner | Venison Stew with Rutabaga and Barley | 456 | 40 g |
| Snack | Skyr Berry Parfait | 192 | 19 g |
Macros
Roughly 20% of calories from protein, 50% from carbs and 30% from fat.
On 2,000 calories a day that is about 100 g of protein, 250 g of carbs and 67 g of fat.
Before you start
Similar benefits to Mediterranean. Uses canola oil instead of olive oil. Emphasizes local and seasonal produce.
If you have a medical condition, are pregnant, or take regular medication, check with your doctor or a registered dietitian before changing how you eat.
