Mediterranean diet and Nordic diet

Mediterranean diet and Nordic diet at a glance:

• Dietary patterns that focus on plenty of vegetables, fruit, berries, wholegrains, fish and seafood, as well as healthy fats such as rapeseed oil and olive oil
• Dietary patterns that may help reduce the risk of, among other things, cardiovascular disease
• Flexible and sustainable in everyday life, without strict rules and easy to adapt to individual needs and preferences

What are the Mediterranean and the Nordic diets?

The Mediterranean diet and the Nordic diet are two dietary patterns based on a high intake of vegetables, fruit or berries, wholegrains, pulses, fish and healthy fats. They are characterised by a lower intake of red meat and a limited intake of sugar and nutrient-poor foods.

There are variations within each dietary pattern, and they can be adapted to individual needs, cultural preferences and lifestyle. One of the main strengths of both the Mediterranean and Nordic diets is that they are not strict “diets” with rigid rules, but instead offer flexibility in everyday life. This makes them easier to follow in the long term compared with more restrictive diets.

What characterises the Mediterranean diet?

1. High intake of vegetables, fruit and pulses

‍The Mediterranean diet is characterised by a large intake of vegetables, fruit and pulses such as tomatoes, leafy greens, peppers, beans and lentils. These foods provide dietary fibre, vitamins and minerals – nutrients that are important for optimal health.

2. Healthy fats as the main source of fat

‍Olive oil is a central fat source in the traditional Mediterranean diet and is rich in monounsaturated fats, which have been linked in studies to improved cardiovascular health.

3. High intake of pulses and wholegrains

‍Wholegrain products, together with beans, lentils and chickpeas, form important carbohydrate sources and contribute to more stable blood sugar levels, increased satiety and improved gut health.

4. Fish several times a week

‍Fish, especially oily fish such as mackerel, sardines and salmon, is consumed several times a week. These are rich in long-chain omega-3 fatty acids (EPA and DHA), which support cardiovascular health.

5. Limited intake of red meat

‍Consumption of red meat is limited in the Mediterranean diet. Instead, fish, poultry and plant-based protein sources are prioritised. Dairy products, most often in the form of yoghurt and cheese, are included in moderate amounts.

What characterises the Nordic diet?

The Nordic diet is based on foods that are commonly consumed in the Nordic countries and aligns closely with the Nordic Nutrition Recommendations (NNR). While the Mediterranean diet is based on foods typical of southern Europe, the Nordic diet has been developed to be both healthy and sustainable, with a focus on local ingredients and the unique conditions of the Nordic region.

1. High intake of vegetables, berries and root vegetables

‍Typical foods include blueberries, raspberries, cabbage, onions, carrots and beetroot. These are rich in fibre, vitamins and minerals that support good health.

2. Wholegrains from Nordic cereals

‍Oats, rye and barley are key carbohydrate sources and contribute to prolonged satiety, improved gut health and more stable blood sugar levels. Daily intake of wholegrains has been linked in studies to a reduced risk of cardiovascular disease and type 2 diabetes.

3. Focus on healthy fats

‍Rapeseed oil is rich in monounsaturated fats and alpha-linolenic acid (a plant-based omega-3 fatty acid) and serves as the Nordic counterpart to olive oil in the Mediterranean diet.

4. Oily fish

‍Salmon, herring and mackerel are important protein sources and provide long-chain omega-3 fatty acids (EPA and DHA), which have positive effects on cardiovascular health.

5. Limited intake of red meat

‍As with the Mediterranean diet, red meat consumption is limited. Protein is instead obtained to a greater extent from fish, poultry and plant-based alternatives, in line with recommendations for both health and environmental sustainability.

Similarities between the Mediterranean diet and the Nordic diet

Despite geographical differences, the Mediterranean and Nordic diets have much in common. Both:

• include plenty of vegetables, pulses and wholegrains
• highlight fish as an important protein source
• limit the intake of red meat
• use healthy fats as the main fat sources
• encourage eating habits that are sustainable for both health and the environment

In addition, both dietary patterns are flexible and easy to adapt to individual needs, making it possible to choose the principles that best suit one’s everyday life and preferences. This also makes them easier to maintain over time.

Positive effects of the Mediterranean diet and the Nordic diet

Choosing a Mediterranean or Nordic diet provides your body with good conditions for long-term health. Research shows that these dietary patterns have many positive effects, including reducing the risk of cardiovascular disease, type 2 diabetes and certain forms of cancer. A key reason for these benefits is that both diets are rich in unsaturated fats from sources such as oily fish, olive oil, rapeseed oil and nuts, while containing relatively little saturated fat – a combination that has been shown to benefit cardiovascular health.

Mediterranean diet, Nordic diet and Yazen

It is possible to combine medical obesity treatment with either the Mediterranean diet or the Nordic diet. Both dietary patterns are in line with Yazen’s nutritional recommendations, which emphasise nutrient-dense foods such as vegetables, wholegrains, pulses, fish and healthy fats. These diets support both health and weight loss and can be adapted to your lifestyle and personal goals.

Summary

The Mediterranean diet and the Nordic diet are both dietary patterns based on nutrient-rich foods such as vegetables, fruit or berries, wholegrains, pulses, fish and healthy fats. They are also characterised by a low intake of red meat, less sugar and a focus on eating habits that are sustainable for both health and the environment.

Despite their different geographical origins, the two dietary patterns share many core principles, making them flexible and easy to adapt to individual needs and preferences. The Mediterranean and Nordic diets also work well alongside medical obesity treatment, as they contribute to nutritionally balanced and long-term sustainable eating habits.

For those who would like to read more about different ways of eating, we recommend our article series on diets.

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