Bored of drinking bone broth, or pining for a potato? Let us introduce the New Nordic Diet (NND), an eating plan based on the traditional diets of Norway, Denmark and Sweden.
Scandinavian staples enjoyed in these countries include fish, seasonal veges, berries, nuts and wholegrains, and they can help lower blood pressure and reduce weight.
A study by the University of Copenhagen found that people following the NND lost 5kg without counting kilojoules, and dietitian Dr Joanna McMillan says it’s “easy to stick to and very satisfying”.
Follow these four simple rules to eat like a viking!
1. Eat less red meat
Eat oily fish such as smoked salmon and tinned sardines at least three times a week, and aim for a couple of meat-free meals too. If you are eating meat, choose lean cuts and keep the portion size to a quarter of your plate, with half your plate filled with fresh veges and the other quarter with healthy carbs such as a small baked potato or wholegrain rye bread.
2. Go for greens
Eat plenty of plant foods and fruit. Veges are “nutrient-dense for few kilojoules” according to Joanna, so you can eat more of them, and fruit can help with a sweet tooth.
3. Linger over meals
Nordic culture is very social and eating together is a highlight of the day. Not only that, a study in the Journal of the Academy of Nutrition and Dietetics found we consume fewer kilojoules when we eat our meals slowly.
4. Spend time outside
The NND is nutrient-dense, so you’ll have plenty of energy to get through the day and exercise too. It doesn’t need to be a hardcore gym session or extended run – just add in short bursts of activity to kick start your metabolism, like a 30-minute walk.
YOUR DAY ON A PLATE
Breakfast: Porridge made from oats or pearl barley with yoghurt and berries
Snack: One apple or pear with sunflower seeds and walnuts
Lunch: Homemade soup of carrot, cauliflower, potatoes, celery and onions
Snack: Wholegrain rye toast with peanut or almond butter
Dinner: Baked salmon with baby potatoes, fennel, broccoli and asparagus
Drink: One glass of water with each meal and snack, plus two before bed
