How to Eat Healthy Food in Sweden: The Good and Bad

November 25, 2010 · 2 comments

This is a guest post by Ingela from Best Natural Skin Care.

Sweden is a meat and potatoes kind of country. Everyone has different opinions as to what healthy food exactly is, but in this article I’ll give you my take on what food to eat, what to eat sometimes, and what to try and stay away from if you’re visiting Sweden.

Swedish Meat

Sweden has some fantastic meat options, especially when it comes to wild meats. If you find yourself in the northern areas of Sweden, make sure you try sautéed reindeer, as it is healthy and delicious.

If you prefer not to eat Rudolf, you may want to try moose or even hare, but in Sweden reindeer is much more popular than either of those two.

Swedish Bread


Knäckebröd is a rye crisp bread found in every Swedish supermarket and lunch buffet. It usually has three or four ingredients, and no strange additives, which is a plus.

My own favorite way of eating Knäckebröd is topped with a sliced boiled egg and cured marinated salmon.

Speaking of Fish

In Sweden, you can enjoy a wide variety of fish, although the most popular ones around Midsummer and Christmas are salmon and herring.


The salmon is eaten oven-baked, smoked, or salt-cured. The herring is usually pickled in different sauces, and is called Sill in Swedish.

As you can see, there are many opportunities to get those healthy omega-3 fatty acids into your body, which have been proven to dramatically improve your health, and may even help with weight loss and your skin.

Dairy & Berries

Fermented dairy products are often found on the Swedish breakfast table, bringing a nice amount of good bacteria to your stomach and intestines. The popular “Filmjolk”, similar to kefir, is eaten with muesli, berries, or fruit.

The summer brings the antioxidant-packed berry season. Walking through the forest you will find berries like blueberry, lingonberry, cloudberry, and raspberry in abundance.


Lingonberries are mostly used to make jam that accompanies meat dishes, almost like cranberry sauce. As I said, these berries can be picked freely in the forest, just make sure you sing some good songs to keep the bears away!

Fruits & Greens

The fresh produce section in the supermarket is filled with goodies throughout the year, but in the winter most of it is imported.

If you want to eat locally grown plant foods, you will have to stick with mostly root vegetables, different kales, and onions.

The fall is the season of delicious Swedish apples. If you were to visit some Swedish friends, they would probably offer you some nice apple vie with vanilla sauce.

A treat for every now and then has its place in most healthy diets, too, you know! But try not to make it a habit, alright?

The Unhealthy Options

Some of the unhealthier Swedish foods are traditional smorgastarta, which is a cake made out of white bread sandwiches with various toppings.

Then you have traditional sausages filled with white flour, as well as all those pastries, princess cakes, and cinnamon buns.

There are a lot of traps you can fall into in Sweden, but all in all, it is one of the healthier countries you will visit.

Have you visited Sweden? What was your favorite food there?

Like This Post? Give me the thumbs up 


John's Weight Loss Blog November 25, 2010 at 7:14 am

Took the family to Stockholm a few years ago. My son and I both loved the reindeer with lingonberries. He wasn’t shy about eating Rudolf!

Ingela December 10, 2010 at 4:31 am

Nice! Reindeer does taste quite delicious, especially when you add in lingonberries :)

Comments on this entry are closed.

Previous post:

Next post:

© 2007-2013 John Is Fit - Personal Weight Loss Blog. Powered by Wordpress, theme by Thesis, and hosted by Dreamhost.