liver fat in a year
150 adults with type 2 diabetes or prediabetes; half in remission.
NAFLDiet, Nature Communications 2025 →
The method · Built on NNR 2023
NORDIC
NORDIC
DIET
EatBeat – Nordic Diet No. 1
Every restrictive diet ends the same way, in week four. The Nordic way adds fish, whole grains and plants, and the day takes care of itself.
The EatBeat app walks you through it: snap lunch, see the gap, get tonight's dinner. Free, 2 scans a day.
The Nordic plateFive groups. Fill them, and the day scores 75+.
Not a trend. Not a book.
Science wrote it.
Science wrote it.
Not a guru.
Keto has a guru. Paleo has a bestseller. The Nordic diet has several hundred scientists, five years of review and five governments that back it. Nobody owns it and nobody sells it. Our app makes it doable, one day at a time.
See the science and the sources →5countriesDenmark, Finland, Iceland, Norway, Sweden. Estonia, Latvia and Lithuania joined the 2023 edition as observers.
40+yearsA collaboration of national health and food authorities since the 1980s. Six editions, the latest in 2023.
5 yrsof workSeveral hundred researchers and experts behind the 2023 edition, published by the Nordic Council of Ministers.
1stto count the planetThe first dietary guidelines to weigh the environment together with health.
Nordic Council of MinistersNordic Nutrition Recommendations 2023WHO/Europe report 2018Harvard Health
The pattern
Why diets break
Any restrictive diet goes through the same four weeks. The Nordic way is built the other way round.
How it feels, week by week. Illustration, not data.
Four weeks of a diet
Tap a week.
ON A RESTRICTIVE DIET
Euphoria and control
The rules are clear, the scale moves. The body has not noticed yet.
THE NORDIC WAY INSTEAD
Adds a food group
Fish twice, oats at breakfast. Nothing leaves the plate.
The body is not a calculator. It is a survival system.
No diet. Just dinner.
This is how the North eats.
The countries at the top of every table do not diet. Rye, fish, roots and berries on a normal Tuesday, for decades. The same five groups the guideline asks for.
4 of 5happiest countries are NordicWorld Happiness Report 2025
83.2years of life expectancy. EU: 81.4Nordic Statistics · Eurostat 2023
Top 3Finland, Sweden, Denmark lead the UN SDG IndexSustainable Development Report 2025
Many reasons. Dinner is one of them. Correlation, not a promise.
A normal Tuesday in
Pick a city. No counting, no rules on the fridge.
Typical dishes of the city. Illustration, not a survey.
Add, don't cut.
Five rules.
That is the whole diet. Every rule says what to add. Fill the plate and the day scores 75+.
Where do you shop?
Read the full method →
- 01
Fish two or three times a week
300–450 g a week, 200 g of it oily
Canned sardines, trout, frozen salmon
- 02
Whole grains every day
At least 90 g a day
Whole-wheat bread, oatmeal, brown rice
- 03
Vegetables, fruit and berries
500–800 g a day
Frozen berries, cranberries, cabbage, apples
- 04
Legumes instead of part of the meat
Red meat no more than 350 g a week
Canned beans, lentil soup, chickpeas
- 05
Rapeseed oil and nuts, less processed food
Less added sugar and sausage
Canola oil, walnuts, almonds
A pattern, not a menu
15 food groups.
15 food groups.
Zero forbidden.
Rye today, oats tomorrow. Herring, cod or lentils. Cabbage in January, berries in July. The last rule says less, not never.
VegetablesFruit and berriesWhole grainsFish and seafoodLegumesNuts and seedsRapeseed oilPotatoesDairyEggsPoultryRed meatProcessed meatSweets and sugary drinksAlcohol
Add
Keep
Less, not never
The forbidden list
Nothing.
Sausage, cake and wine sit under "less". Fill the five groups first and there is less room for them anyway.
Shuffle a week of dinners
21 dinners in this pool. 116,280 different weeks.
Fish 2×Legumes 3×Whole grains 4×
The app plans the week from what you already like.Plan my week in the app →
Your numbers
Your daily targets, the Nordic way
Five things about you. Your targets from the Nordic Nutrition Recommendations 2023.
No goal weight, no 4-month chart. We don't promise numbers.
Your Nordic week
Fish300–450 g, 2–3 meals
Whole grains90 g+ a day
Vegetables, fruit, berries500–800 g a day
Nuts20 g+ a day
Vegetable oils25 g+ a day
Low-fat dairy350–500 ml a day
Red meat350 g a week, max
Processed meatAs little as possible
The app keeps these targets for you.
Calculator
Energy is an estimate. The ranges are NNR 2023, as used in the app. Not medical advice.Fill in five things, the targets update as you go.
Birth sex
Height
ftin
Activity
Goal
YOUR DAILY TARGETS
1,920kcal a day
48–96 g
protein
216–288 g
carbs
53–75 g
fat
24 g+
fibre
≤ 21 g
saturated fat
≤ 48 g
added sugar
Mini-game
Let's play your day
Nine choices, one score. Can your day reach 75?
0
HEALTH POINTSRound 1
Mini-game · a real week from the app
Tonight's dinner from your lunch
Tap what you had for lunch. The app already knows what dinner should be. Don't eat fish? Tap. Fixed.
Leave out
EatBeat Coach
1 · What did you have for lunch?
Seven real lunches from one week in the app.
2 · Today's gap after lunchBiggest gap: protein. Targets come from your numbers in the calculator. Energy is counted from the real dishes; protein, fibre and vegetables per dish are estimates.
3 · Dinner that closes it
Baked Cod with Carrot and Cabbage Salad260 g · 338 kcal
91 HealthPoints that dayPicked by the app for that day.
Your week, decided
Swap anything, one tap. Locked days open in the app.
What's for dinner? Already decided.
Breakfast, lunch, snack and dinner, seven days. Balanced against the rest of your week, not against a calorie number.
Tonight was one decision. The app makes the other 20 this week.7 days free, then $14.99 a year. The basics stay free, always.
Get my week in the app →1Download the app and answer a few questions. Your week is built in a minute.
2Cook, order, or swap. Every swap respects what you leave out.
3Sunday: next week, built from what you actually ate.
28 days
28 days the Nordic way
Four weeks, one dish a day. Tap a day to see what it looks like.
Day by day
Illustration of the idea, not the real algorithm.What a normal day looks like at that point.
DAY 1
You snap lunch. The gap is protein. Dinner is picked for you.
Dish of the dayFish & potato cutlets+19 Health Points
Start your 28 days todayOne dish a day, picked from your lunch. Free, 2 scans a day; Premium 7 days free.
Start in the app →The science
Why the Nordic way
An official guideline with the studies to back it. Weight goes down and health goes up.
Official document
Nordic Nutrition Recommendations 2023
Integrating environmental aspects. Sixth edition. Nordic Council of Ministers, Nord 2023:003.
36 nutrients15 food groupshealth + planet
The basis for national dietary guidelines in Denmark, Finland, Iceland, Norway, Sweden and, from 2023, Estonia.
Open the report →
−20%
−23%
3×
the weight loss of an average diet
181 adults, 26 weeks, eating until full, against the average Danish diet. Lower blood pressure too.
OPUS, Am J Clin Nutr 2014 →
Also on record
WHO / Europe · 2018Reviewed national policies built on the Mediterranean and Nordic diets in 15 countries: more programmes were built on the Nordic one.
Harvard Health"A northern twist to the Mediterranean diet": whole grains, berries and fatty fish, with evidence for lower LDL and blood pressure.
The Keyhole labelThe Nordic governments' own food label since 1989, used in Sweden, Denmark, Norway and Iceland. Same principles, on the shelf.
Studies and guidelines of the diet, not of EatBeat. Results vary.
What the 2023 guidelines say →Real people
People who eat this way
What changed in their day. No numbers, no before and after.
My diet became more diverse. I started eating veggies, greens, and nuts — things I never touched before. I crave sweets less and feel fuller for longer.
Emily C., 34Content editor, Seattle
“I love playing and earning points! I'm not the kind of person who can give up desserts or go to the gym — but this felt like a game, and somehow my eating just got better on its own!”
Vanessa B., 28Kindergarten teacher, Austin
“I used to binge at night. Now I know how to balance my meals — and I'm good.”
Marcus J., 50Truck driver, Nebraska
“I feel calmer around food. This app doesn't judge me — it helps.”
Carla D., 46Accountant, Idaho
“I thought balance meant boring food. Turns out it's freedom.”
Kendra S., 38ER nurse, Oklahoma
Quotes from EatBeat users. Results vary.
More stories →Recipes and reading
Cook it. Read about it.
Nordic recipes for tonight, and short reads on why the method works.
RecipeFluffy Danish Pancake BallsAebleskiver: crispy outside, soft inside. A family brunch that feels like a celebration.
RecipeNordic Avocado Toast with Smoked SalmonRye, oily fish and greens: three rules on one slice.
ArticleWhy Diets Don’t Work Anymore, and What Actually Works InsteadWhy counting stops working, and what to do instead.
ArticleWhat the Hell Are These Health Points?One number for how balanced your day is, explained.
The instrument
Healthy eating shouldn't be another job.
The app does the counting, the photo and the dinner pick, so you don't.
SnapA photo of the plate. 2 scans a day, free.
See the gapWhat today is still missing.
Get the dishOne dinner that closes it.
FREE, ALWAYS
- Photo logging, 2 scans a day
- Today's gap and Health Points
- Meal ideas, coach chat
PREMIUM
- Unlimited scans
- The weekly plan
- Apple Health / Health Connect
Continue in the app →
The Coach takes it from here. Same voice, in the app.
What is the Nordic diet?
What the Nordic countries recommend their own people eat, written down as the Nordic Nutrition Recommendations 2023. A pattern, not a menu. Nothing is forbidden. The full method →
Is it the Mediterranean diet?
Same family, different foods: rye instead of wheat, rapeseed oil instead of olive oil, berries instead of citrus, cold-water fish. Every rule here comes with local swaps.
Do I have to count calories?
No. The rules are about what to add. The app checks 13 nutrients and food groups and sums the day up as Health Points. Beyond calorie counting →
What are Health Points?
Our score of how close a day is to your NNR 2023 targets, 0 to 100. Every meal adds points; the first serving of fish adds the most. Aim for 75+.
What does the app do?
Takes the photo, shows what your day is missing, suggests a dish that closes the gap and, with Premium, plans the week. The instrument, not the diet.
Is it free?
The basics are free, always: 2 photo scans a day, today's gap, Health Points, meal ideas, coach chat. Premium is 7 days free, then $14.99 a year.
Why the Nordic way?
Studied on real people for years: lower liver fat, lower mortality with high adherence, better weight and blood pressure than an average diet. Results vary.