The so-called Mediterranean diet is considered a gold standard for healthy eating, but there is another meal plan full of other nutrients, experts say.
The Nordic diet emphasizes a higher intake of fruits, berries, vegetables, whole grains, fish and game, and fewer dairy products, meat and poultry.
The key is to eat seasonal foods in cold climates, such as berries in the spring, zucchini in the summer, and chard in the winter. Small amounts of saturated fats and moderately processed meats are also allowed.
The Nordic diet emphasizes a higher intake of fruits, berries, vegetables, whole grains, fish and game, and a lower intake of sweets, dairy, meat and poultry. It is a healthy option and if you are smart it can be a much cheaper way to live
Lola Biggs, a dietitian for the natural health supplements brand Together Health (togetherhealth.co.uk) notes that both the Mediterranean diet and the Nordic diet incorporate a good amount of fatty and omega-rich fish such as sardines that are healthy for the body. color.
WHAT THE NORDIC DIET CONSISTS OF
- Vegetables: carrots, cabbage, cabbage, radish, green beans
- Fruits and berries: apples, pears, plums, blueberries, blueberries
- Whole grains: oats, whole wheat, rye, barley
- Fish: salmon, trout, cod
- Legumes: beans, peas and lentils
- Unsaturated fats: nuts, seeds, canola oil, fatty fish
He explains that the differences are reduced to the types of fruits, vegetables and fish.
The Nordic diet consists of more abundant foods that are grown in colder climates, such as root vegetables such as beets, carrots and turnips, fruits such as plums, apples and berries, and fish such as herring.
This diet also includes more fermented foods such as dairy (kefir) and fermented fish that can provide good probiotic bacteria favorable to the gut.
While a typical Mediterranean diet uses a warmer climate and foods rich in antioxidants such as figs, melons, eggplants, juicy ripe tomatoes and red peppers.
Lola said, “Both diets are generally healthy, as they tend to limit the number of processed foods and saturated fats.” One of the biggest differences between the two diets lies in the oil they use.
‘The Mediterranean diet uses extra virgin olive oil while the Nordic diet uses canola oil from the rapeseed plant. Both are excellent sources of heart-healthy unsaturated fats and raise good cholesterol.
Lola added, “In addition to being well-balanced, it can be affordable, as you’re creating meals primarily from whole grains, beans or lentils, and plants that can be versatile and inexpensive.”
Nordic and Mediterranean diets have many similarities, as both depend largely on plant-based foods that include lots of fresh fruits and vegetables, while cereals, nuts, and legumes.
HOW TO EAT NORDIC
Seasonal food
The most important thing to keep in mind when starting a Nordic diet is what season it is. Seasonal foods, in theory, are grown, harvested and sold at the peak of their season.
This means that it tends to retain most of its health benefits and has fewer growth agents. It is also at the peak of your supply, making it cheaper for farmers and therefore cheaper for you.
SPRING
Berries
Melons
Cherries
Peaches
Broccoli
Asparagus
Fennel
Artichokes
SUMMER
Apples
Grapes
Mangos
Watermelons
Eggplant
Corn
Courgette
peppers
AUTUMN
Nabius
Pomegranates
Coco
Pears
Butternut squash
Cauliflower
Mushrooms
Swiss chard
THE WINTER
Kiwi fruit
pineapple
Dates
Aranja
Brussels sprouts
Col.
carrots
Api
Cut out processed foods
Tamara Willner, a nutritionist on the NHS Second Nature-backed healthy eating plan, says the biggest benefit of the Nordic diet is that it excludes ultra-processed foods such as cakes, chips, chocolate and soft drinks.
How it works with a budget
Root vegetables are cheaper
Seasonal vegetables are usually cheaper as they are not imported. It is also worth thinking about growing your own product, if you have the space and time.
Winter vegetables suggested in the Nordic diet, such as cabbage, kale and broccoli, tend to cost less than summer vegetables.
Use your freezer
If you buy in season, you can afford to stretch your money further, so why not buy summer berries in bulk and freeze them for the winter.
Freezing fruits and vegetables is a good trick, as the product retains its vitamins and minerals.
Think canned fish
Canned fish such as salmon, herring, mackerel and sardines are a great tasty choice.
Provide the same healthy omega 3 fats you need at a much lower price. It’s also worth thinking about frozen fish.
Consider your carbs
The cost of pasta has risen 50 percent this year, so it’s worth thinking about other forms of carbohydrates.
The Nordic diet advocates whole grains, beans / lentils and plants, all of which are high in fiber, keep you fuller for longer and cost less.
“Any diet that excludes these foods and focuses on preparing meals from whole foods will be a healthier option than the average Western diet we consume,” he said.
Embrace fermented foods
Scandinavia is known for its fermentation. The first evidence of fermentation was found on the east coast of Sweden between 3000 BC and 6000 BC.
Fermented foods are receiving a lot of attention from nutritionists right now because of their link to gut health.
Tamara explained, “Our gut hosts a large number of intestinal microbes that feed on the foods we eat and produce more bacteria.
“As a general rule, the larger the variety of plant foods we eat, the happier our gut is (unless you suffer from IBS or follow a low FODMAP diet).”
From pickled fish to fermented dairy, there are many options. Sweden has a fermented milk called filmjölk, which is similar to yogurt and in Iceland they have skyr.
Other fermented foods include sauerkraut, pickle, kefir, kombucha, miso, tempeh and yogurt.
THE BENEFITS
A diet rich in vegetables, fruits, whole grains and lean protein has been shown to have a moderate intake of saturated fats, processed red meat, added sugar and sodium has many health benefits, for example, reducing the risk of disease. cardiovascular. , obesity and type 2 diabetes.
Signe explains, “Choosing sources of unsaturated fats (such as nuts, seeds, fatty fish) over sources of saturated fats (cream, butter, and other animal fats) also lowers LDL (‘bad’) cholesterol levels.” and therefore reduce the risk of cardiovascular disease.
“Proteins (found in fish and legumes) are important for many bodily functions, such as cell growth, the immune system and enzymes.
“By reducing the intake of processed red meat as well as sources of fatty animal protein, and instead choosing leaner protein sources (fish, poultry) or vegetable options (tofu, beans or lentils) can reduce the risk. to suffer from certain cancers. ‘
He adds: “The Nordic diet also includes a wide variety of foods, without strict restrictions, that are key to a sustainable way of eating.
“Having too many restrictions or forbidden foods in the diet will only last for short periods of time and is not a sustainable lifestyle.”