Giulia Ralph is a qualified Nutritionist, Strength & Conditioning Coach, Weightlifting Coach, and Personal Trainer. She has a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition.
The Scandinavian diet is much like Scandinavian culture itself–simple, intentional, and quietly sophisticated. The culture focuses on whole foods, seasonal produce, and a deep connection to the land. It’s not a trend, a cleanse, or a reset. It’s just the way people naturally eat across Sweden, Norway, and Denmark (1, 3).
Much like Scandinavian living, the diet reflects values of sustainability, balance, and practicality. It isn’t restrictive; it’s rooted in what grows naturally in the region and what keeps people feeling energized through long winters, short summers, and everything in between (3).
If you’re after something grounded, unpretentious, and actually good for your body and mind, this might be the most refreshing “diet” you’ll ever come across.
Let’s explore why this way of eating has gained attention–and why Scandinavians consistently rank among the world’s healthiest populations.
The Scandinavian diet is a dietary pattern based on traditional foods found across Northern Europe (1, 3).
The diet promotes health, culinary culture, and environmental sustainability.
It emphasizes locally sourced foods, especially oily fish (up to 3 servings a week), whole grains, such as rye, oats, and barley, cruciferous vegetables, and berries such as lingonberries and apples.
Legumes and nuts replace much animal protein; rapeseed (canola) oil is used instead of butter or seed oils. Red and processed meats, as well as sugary foods and drinks, are discouraged. Evidence links unprocessed foods with improved lipid profiles, lower cholesterol, and reduced body fat (3, 4).
It emphasizes the following foods, which you would see in a Nordic diet food list:
It’s flexible and straightforward. There’s no rigid structure–just whole foods, cooked in straightforward ways.
Meals tend to be hearty but not heavy, featuring ingredients like potatoes, crispbread, fresh herbs, and preserved fish. The food reflects the climate, the seasons, and a cultural mindset that values both nourishment and sustainability.
Scandinavians consistently rank high in global measures of health, longevity, and well-being. Their diet is only one part of the equation–but an important one (5, 6).
What sets it apart is not just what they eat, but how it’s woven into a broader lifestyle that promotes health naturally, not obsessively.
Key reasons include:
Cold-water fish support heart health, brain function, and the management of inflammation. It’s a staple, not a supplement.
Rye and barley in particular support digestion, blood sugar stability, and gut health.
These grains are part of everyday meals, such as bread, porridge, and crispbread.
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Compared to many Western countries, Scandinavians rely less on packaged or convenience foods. Cooking from scratch is more common, and meals are often built around whole, seasonal ingredients.
Portions are sensible. Sweets exist–think cinnamon buns and fika–but most locals enjoy these treats mindfully, not mindlessly.
Daily movement is a natural part of life. Whether it’s “Nordic walking”, cycling, or skiing, exercise isn’t punishment, but most people find enjoyment in these activities.
There’s a shared belief in societal systems–from healthcare to public transport–and that trust translates into lower chronic stress, better sleep, and stronger social support.
Together, these factors create a lifestyle and diet that is both nourishing and sustainable–one that supports long-term health, not just short-term goals.
For more details about 10 tips for a healthy lifestyle, take a look at our prior publication.
While there’s no official “Scandinavian diet handbook,” the general food patterns follow these principles:
Eat more of:
Eat in moderate amounts:
Consume less:
The idea is not to restrict–but to return to simple, honest, local food.
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The two terms overlap, but they differ.
Scandinavian Food
Refers specifically to foods from Sweden, Norway, and Denmark.
So, what is the Nordic diet, and what are the food options?
Nordic Food
A broader term that includes:
The Nordic Diet meal plans (popularized by researchers) fall within this broader category (8).
Scandinavian food is part of it–but the Nordic diet includes more fermented foods, more wild herbs, more foraged items, and more Arctic or North Atlantic ingredients like lamb, wild berries, and Icelandic dairy.
Both are healthy, sustainable, and similar–but Nordic is the broader umbrella.
Both the Scandinavian and Mediterranean diets (7) are recognized as two of the healthiest eating patterns in the world, but they each excel in different ways.
The truth is, neither diet is inherently better; they simply reflect the climates, cultures, and traditional foods of their regions.
Where The Mediterranean Diet Shines
Where The Scandinavian Diet Shines
Similarities Between the Two
Both are:
So, which one is better?
Neither. The Scandinavian vs. the Meditarrean food menus are different–but equally effective. The ‘best’ diet choice depends on your preferences, your environment, and what you can follow consistently.
Both diets teach us that eating whole foods, staying close to nature, and cooking simply tend to lead to the best health outcomes.
Read more: Mediterranean Diet Meal Prep Plan Tips to Get You Started
The Scandinavian diet naturally avoids or limits:
Again–these aren’t strict prohibitions. They’re simply less common in everyday Scandinavian eating patterns.
Here’s an example of a simple day of Scandinavian-inspired meals:
Breakfast
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Fika
Don’t forget fika! (9)–the coffee break and a right of passage.
To stop, pause, take a moment to be mindful and enjoy coffee, often with a bun or a small home-baked good like the classic cinnamon bun (kannelbulle).
Lunch
Snack
Dinner
Evening Tea
Simple. Satisfying. Balanced.
Our previous post goes into great detail about the 7-day healthy meal plan.
All fruits are allowed, though the diet focuses on seasonal and locally grown options. Common choices include apples, pears, lingonberries, blueberries, cloudberries, and blackcurrants–all rich in antioxidants, fiber, and vitamins that support heart, brain, and gut health. A typical Scandinavian breakfast is nutrient-dense and balanced. It may include rye crispbread, porridge, fermented dairy (like filmjölk or skyr), boiled eggs, cheese, berries, and smoked fish. These meals offer protein, healthy fats, fibre, and probiotics to support digestive and metabolic health. Smoked salmon and pickled herring are common breakfast fish in Scandinavia. Both are high in omega-3 fatty acids, supporting heart and brain health. They’re often served with boiled eggs, rye bread, or crispbread for a savoury and nutrient-rich start to the day. Yes, oatmeal is popular across Scandinavian countries, particularly during colder months. Made with oats–a high-fibre, whole grain–topped with berries, cinnamon, or yogurt. This hearty breakfast supports digestion, satiety, and blood sugar balance throughout the morning.Frequently Asked Questions
What fruits are allowed on the Scandinavian diet?
What does a Scandinavian breakfast consist of?
What is the Scandinavian breakfast fish?
Do Scandinavians eat oatmeal?
The Scandinavian diet isn’t about restriction, obsession, or perfection; it’s about alignment.
With the seasons, with the land, with your body. It’s a way of eating that values real food, simple preparation, and balance over extremes. While rooted in Nordic tradition, the Nordic diet benefits are universal: heart health, stable energy, improved digestion, and a more mindful approach to meals.
More than a food philosophy, it mirrors a lifestyle that embraces nature, slowness, and community. And the best part? You don’t need to live in Sweden to follow it. You can simply follow its core principles in your own way.
In a world of overwhelming food advice, the Scandinavian approach is a breath of fresh air: practical, flexible, and nourishing on every level. It’s not a trend.
It’s a reminder that eating well doesn’t have to be complicated–it just has to make sense.
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