It's important to note that some foods and meals can end up with higher or lower score due to different nutritional information. If you're ever unsure, double-check that all nutrition values are correct.
The Scandinavian Program is based on low-fat proteins and carbs with a low glycemic index. It contains more protein than the Lifesum Standard Program in an attempt to keep you full and satisfied for longer. Choose whole-grain products for fiber - fruits, berries, root vegetables, potatoes, and legumes. Eat a lot of rapeseed oil and fatty fish. Keep the intake of salt, sugar, alcohol, red meat, and fatty dairies low. Don't eat below your calorie goal and don't forget to track calories from drinks. Preferable cooking methods are boiling and frying at low temperatures for a longer time. Consider all of this as a general guideline, not something written in stone. The plan can be adjusted to your individual needs and preferences.
- Fish (i.e. salmon, cod, herring, rainbow trout, haddock, mackerel, hoki, tuna)
- Legumes (i.e. lentils, black beans, kidney beans, chickpeas)
- Berries (i.e. strawberries, blueberries, raspberries, cloudberries)
- Fruit (i.e. pear, apple, banana, mango, orange, plum)
- Vegetables (i.e. broccoli, cauliflower, spinach, mushrooms, kale, cabbage, brussels)
- Root vegetables (i.e. potato, sweet potato, beetroot, carrot, parsnip)
- Oils (i.e. rapeseed, olive, & sesame)
- Grains (i.e. oats, buckwheat, barley, kernel, quinoa, wheat berries)
- Rye bread
- Low-fat dairy (i.e. plain, low fat quark, low fat cottage cheese, low fat yoghurt)
- Read the food labels to avoid foods with sugar, unhealthy fats and artificial additives.
- Prepare your food from scratch! By doing this you know the exact ingredients of your meal and you can avoid sugar, artificial additives and unhealthy fats.
- Eat local foods that are in season! They will both taste better and you’ll probably get them for a better price!
- When you are preparing your meals - cook some extra servings and you’ll have enough for the next day!
It's important to note that some foods and meals can end up with higher or lower score due to different nutritional information. If you're ever unsure, double check that all nutrition values are correct and if you find any errors you can always either edit the item yourself or report it. We do our absolute best to verify the accuracy of the nutrition information. Although, we cannot guarantee its accuracy.
If you are having any medical conditions or suffers from conditions like eating disorders you may not use Lifesum. In that case, always consult your doctor first.
Sources of recommendations:
Journal of Internal Medicine - Effects of a healthy Nordic diet on cardiovascular risk factors in hypercholesterolaemic subjects: a randomized controlled trial (NORDIET) - 2011