What Is the Nordic Diet? A Detailed Beginner’s Guide

By Stephanie Thurrott and Chris Doka
Updated on May 19, 2026
Medically Reviewed by Melissa Sleight, RDN

When it comes to geographic regions known for healthy habits, the Nordic countries aren’t as well-known as, say, the Mediterranean. But the eating patterns of the people who live in the Nordic region have a lot of scientifically backed health benefits.

Similar to the Mediterranean diet, the Nordic diet (also known as the Scandinavian diet) involves eating plant-based whole foods, such as vegetables, fruits, nuts, whole grains, legumes, and seafood. It also promotes sustainability with its focus on buying seasonal, locally sourced produce and wild seafood.

“The Nordic diet really is a lifestyle, because it’s about more than just what you eat. It’s also about how you eat, how you shop, how you’re mindful of the environment, and how you reduce your waste,” says Samantha Cassetty, RD, a registered dietitian based in New York City and the coauthor of Sugar Shock.

How Does the Nordic Diet Work?

The Nordic diet is based on the eating patterns of the people who live in the Nordic countries: Denmark, Finland, Iceland, Norway, and Sweden.

It was developed in collaboration with a well-known Nordic restaurant, Noma, and features foods locally sourced or eaten in Scandinavian countries.

It also stems from the nutritional guidelines published by these countries, which recommend a plant-based diet high in vegetables, fruits, pulses, potatoes, and whole grains — plus, lots of fish and nuts.

“The focus of the Nordic diet is on fresh and whole foods, particularly those that are locally sourced and seasonal,” says Lisa Moskovitz, RD, author of The Core 3 Healthy Eating Plan and founder of the NY Nutrition Group in New York City. “Think fresh, wild salmon, vibrant and colorful salads, whole grains, and fresh fruit.”

The guidelines advise limiting red meat, processed meat, poultry, alcohol, and foods high in added sugar.

Ultimately, the Nordic diet prioritizes whole foods over processed ones and is largely plant-based. It also emphasizes eating locally, seasonally, and sustainably.

Potential Health Benefits of the Nordic Diet

The Nordic diet promotes eating whole, plant-based foods. It also focuses on fiber-rich foods and ones filled with vitamins, minerals, and micronutrients, Moskovitz says.

“It is naturally higher in anti-inflammatory fats like omega-3s and nutrient-dense foods in general,” she says.

Research suggests that the Nordic diet may have the following health benefits:

• Lowers Cardiovascular Disease Risk In a systematic review and meta-analysis, researchers found an association between Nordic dietary patterns and a reduction in the incidences of cardiovascular disease and complications from the condition, such as stroke and type 2 diabetes.
• Reduces Cholesterol In the same study, researchers observed that following a Nordic diet led to small but important reductions in low-density lipoprotein (LDL, or “bad”) cholesterol.
• Protects the Brain One research review suggests that certain aspects of the Nordic diet, such as its focus on anti-inflammatory foods and antioxidant foods, may help protect and even improve brain health.
• Lowers Diabetes Risk and Helps With Blood Sugar Management In one study in men without diabetes, lower adherence to a Nordic diet was associated with higher levels of blood sugar and a higher risk of type 2 diabetes.
• Reduces Inflammation Low-grade inflammation may be linked with chronic diseases, and one research review found that the Nordic diet may have anti-inflammatory effects.
• Improves Sleep A study of overweight women and women with obesity found that those who followed the Nordic diet reported a reduction in poor sleep.

In all these cases, however, more research is needed to confirm these benefits and their link to the Nordic diet.

Can the Nordic Diet Lead to Weight Loss?

The Nordic diet’s emphasis on whole, unprocessed foods and lean proteins may promote weight loss and help you maintain a healthy weight.

In fact, a research review of seven studies found that following the Nordic diet did improve body weight, leading to a loss of approximately 4 pounds more than control groups who didn’t follow the diet. Results also suggested that the diet could help reduce body fat and body mass index, though the researchers caution that more studies are needed to determine a definitive link between the Nordic diet and weight loss.

Still, experts say there are a few possible ways the Nordic diet may help with weight loss.

“If you swap fish for beef, veal, or cheese, you could wind up gaining health [benefits] and also potentially losing weight from this diet,” says Bonnie Taub-Dix, RDN, a New York–based dietitian and author of Read It Before You Eat It: Taking You From Label to Table. “If you emphasize fruits, veggies, and whole grains more than something higher in calories and lower in nutritional value, you could lose weight because you feel more satiated.”

And the benefits of the Nordic diet go beyond simple food choices.

“It’s also cooking more at home, cooking with others, and making food an important part of your day instead of grab-and-go,” Taub-Dix says. “It’s really about sharing and learning and caring about what you’re eating.”

In other words, the Nordic diet may help you become more mindful about eating, and mindful eating may help encourage healthier eating habits and a more positive attitude toward food.

Are There Any Disadvantages to the Nordic Diet?

Click here to continue reading