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The Nordic Diet

nordic diet

The Mediterranean diet shares the stage with the Nordic or Scandinavian diet when it comes to health benefits.

The Nordic diet can reduce the risk of cardiovascular disease, lower blood pressure, lower LDL cholesterol levels (« bad » cholesterol), and increase HDL cholesterol levels (« good » cholesterol). It can also  reduce certain inflammatory markers associated with cardiovascular diseases and type 2 diabetes. Furthermore, many of the foods found in this type of diet will support a healthy intestinal microbiota.

First popularized in Denmark, this diet focuses on locally grown produce and  foods sourced from the wild countryside. It consists of an abundance of vegetable products, foods from the sea and lakes, and foods growing in the wild. It includes less commercially reared meats and puts the spotlight on wild game. Much like the lifestyle they are known for, their cuisine is very simple.

Because the Quebec climate is similar to that of Scandinavian countries, it would be in our interest to rediscover the elements of our traditional diet for the good of our health and local economy. A delicious way to unite gastronomy, health and sustainable growth.

Key foods of the Nordic diet

  • Root vegetables : artichokes (an excellent prebiotic), potatoes, beets, carrots, trurnips
  • Cruciferous vegetables : Cauliflower, broccoli, cabbage
  • Leafy green vegetables : kale, spinach
  • Wild vegetables : wild mushrooms, fiddleheads

Fruits

  • Berries : cranberries, blueberries, strawberries, raspberries, Camerise berries. They are high in polyphenols so, in addition to their antioxidant property, these fruits act as a prebiotic therefore support a healthy microbiota.

Cereal-based products

  • Whole grains : rye, oat and barley. All rich in soluble fiber and highly beneficial to our intestinal health.

Meats and substitutes

  • Legumes : beans and lentils. An excellent source of fiber, they can easily replace meat in our meals.
  • Foods from the sea and lakes : mackerel, trout, sardine, anchovy, herring. All rich in healthy fats, such as Omega-3.
  • Wild game : wapiti, hare, game bird. Meat is consumed sparingly and wild game is favoured. It is important to note that wild game is leaner than its commercially reared counterpart.

Fats

  • Canola oil : High in monounsaturated fats, canola oil contains less saturated fats and more Omega-3 than olive oil.

Author
Marie-Christine Morin

A graduate of the University of Montreal, Marie-Christine holds a Bachelor’s degree in Nutrition and is a nutritionist at Nautilus Plus since 2015. Her interest in nutrition was triggered by a particularly difficult period in her life and decided to take her health into her own hands. And so the fascination began for all that encompasses a healthy lifestyle: nutrition, stress management, mental wellbeing, physical activity, etc. Her goal is to help people adopt healthier lifestyles and find that balance that appeals to them. During her sessions, she uses psychological science as well as food awareness to help motivate people. She is a mother of 2, she is interested in children’s nutrition, developing both a healthy body image and a healthy relationship with food. She works out regularly at the Nautilus Plus center where she works and enjoys weight training and CrossFit-type workouts. She also practices yoga. Marie-Christine Morin, Dt.P.


The Nordic Dietis a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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