Viking diet: how it works, what to eat, weekly schedule and contraindications

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Elia Tabuenca García
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What is and how does the Viking diet or Nordic diet, considered one of the best for preventing senile dementia

Do not store avocado like this: it is dangerous What is it and how does the Viking diet or the Nordic countries diet, considered one of the best for preventing senile dementia?

There are diets of all kinds that in some cases refer to ancient moments in our history (the famous Paleo diet), among these there is the diet of the Vikings, a population known up to now certainly not for food reasons. So let's find out what they are the characteristics of the Nordic diet.


Viking diet, how it works

Behind this picturesque name hides the diet of the Nordic countries (but the healthiest one) that is a diet with a high content of fish, vegetables, fruit and rice which also includes a large consumption of water and a moderate consumption of wine.

In this type of diet you avoid eating o the consumption of certain types of vegetables (those that grow underground such as potatoes and carrots) is reduced refined cereals as well as butter, sugar and fruit juices. According to a study presented at the Alzheimer's Association International (AAIC 2017) conference in London, the so-called Viking diet is one of the best ways to keep the brain healthy keeping away the risk of senile dementia.

The study, conducted by the Karolinska Institute in Sweden on about 2200 people monitored for 6 years, aimed to evaluate the effect of the so-called Viking diet on brain functions. The result showed that those who follow this diet compared to those who eat less healthily (using fatty, sweet and processed foods) a lower risk of decline in memory and thinking skills.

Basically the Nordic diet, according to experts, it would be able to support brain function in old age It also helps fight dementia. By the way, eating like an ancient Viking can nearly halve the risk of a life-threatening heart event, Danish scientists say, and women who regularly eat fish, cabbage, rye bread, flour oats and vegetables are 45% less likely to have a heart attack.

Doctors usually suggest following a Mediterranean diet (or the DASH diet) if you want to preserve health, but in reality this Nordic diet also has some characteristics in common since you don't eat refined sugars and grains.

But let's see better what to eat according to the diet of the Vikings.

Diet of the Vikings, what to eat

Like all diets, even that of the Vikings or Nordic has recommended foods and foods not recommended.

Recommended foods

  • Fish (not farmed) of all kinds but above all salmon, mackerel, herring, sardines, cod, tuna
  • Meat (not intensively farmed)
  • Organic eggs
  • Whole grains
  • Legumes
  • Fruits and vegetables
  • Cheese and yogurt
  • Sour cream
  • Vegetable oils
  • Honey
  • Maple syrup
  • Barley malt

Foods not recommended or to be limited

  • Soya derivatives
  • Industrial and refined foods
  • Fruit juices
  • Sugar and products with added sugars
  • Potatoes, carrots and other vegetables and tubers that grow underground

Diet of the Vikings, weekly schedule

We offer you a weekly menu of the Viking diet for example only since each diet must be tailored to the needs of the individual person, so always contact an expert.


Breakfast: whole yogurt, red fruit sauce and wholemeal bread

Lunch: brown rice with vegetables

Price: salmon with vegetables and rye bread


Breakfast: eggs with wholemeal bread

Lunch: barley salad with cabbage and red fruits

Price: grilled meat with vegetables


Breakfast: fruit salad with yogurt

Lunch: cereal and legume soup

Price: Roast with vegetables and rye bread


Breakfast: muesli with yogurt and red fruits

Lunch: tomatoes stuffed with cereals

Price: cod with vegetables and wholemeal bread


Breakfast: milk and whole grains

Lunch: Shrimp Salad

Price: Omelette with vegetables


Breakfast: wholemeal bread with honey and milk

Lunch: Toast with low-fat cheese and herbs accompanied by vegetables

Price: meatballs with potatoes


Breakfast: muffins with wholemeal flour and fruit, tea

Lunch: brown rice with salmon and spinach

Price: Fish and cabbage soup

You may also be interested in other diets:

  • Paleo diet
  • Dash Diet
  • Mediterranean Diet
  • Protein diet
  • Diet to zone
  • Dissociated diet
  • Slimming diet
  • low-calorie diet


If well balanced the Nordic diet it has no particular contraindications. But since we have ours at our disposal Mediterranean diet (heritage of humanity!) it would be better to choose to orient as much as possible on foods and recipes of our lands.

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