Why we should all be eating like Queen Mary: The seriously anti-ageing and longevity secrets of Denmark revealed

Queen Mary of Denmark recently celebrated her 53rd birthday – and she only appears to be looking better as each year passes.

With her lean physique and age-defying looks, fans are desperate to know Mary’s health secrets – and specifically, the diet she follows.

Now, an Australian dietitian has explained that the answer to Mary’s consistently flawless image could be found through a closer examination of the Danish Queen’s eating habits.

It had previously been reported that the royal mother-of-four has long adhered to a typical Danish diet.

Also referred to as a ‘Nordic diet’ or ‘Scandi diet’, this eating approach favours locally-sourced high-quality natural foods, which includes a preference for quality whole grains.

Australian accredited dietitian Jessica Spendlove told FEMAIL that a ‘Nordic diet is an evidence-based way of eating that aligns closely with what we know supports energy, metabolic health and longevity’.

‘It’s centred around whole, minimally processed foods like seasonal vegetables, oily fish, root vegetables, legumes, whole grains, and fermented dairy – and that creates a powerful foundation for sustained energy, cognitive clarity and gut health,’ Jessica said.

‘It’s nutrient-dense but still flexible and enjoyable.’

She added that unlike many other diets, the Nordic diet is a more feasible eating plan that can be adhered to ‘long-term’.

What’s in and what’s out

The mainstays of a Nordic diet are quality protein sources like fish, nuts, seeds and cheese, along with plant-based foods like fruits and root vegetables, as well as dark breads and whole grains.

Jessica explained that the ‘the diversity and nutrient density’ of the Nordic diet staple foods offers loads of positive health outcomes.

‘For instance, oily fish provides omega-3s essential for brain health and reducing inflammation,’ she said. 

‘Nuts, seeds and root vegetables offer fibre and slow-release carbohydrates to support stable energy levels throughout the day while whole grains contribute to satiety and gut health.’

The Nordic diet is also as much about what’s out as what’s in – namely limited intake of heavily processed foods and refined carbohydrates.

‘Minimising ultra-processed foods reduces the intake of refined sugars, trans fats and additives that can negatively impact metabolic health, inflammation and mood,’ Jessica said.

‘By removing these, you also make more room for foods that nourish and support energy, recovery, gut function and mental clarity.’ 

The unlikely Danish food hero within the Nordic diet

The inclusion of whole grains and specifically Danish-beloved rye bread sets the Nordic diet apart from others.

Jessica is all for this eating approach’s inclusion of whole grains, explaining that the right kind offers a range of health benefits.

‘Whole grains support blood sugar stability, gut health, and appetite regulation — all crucial for maintaining consistent energy, mood and performance throughout the day, and support long term health,’ she explained.

‘They also contain prebiotic fibres, which help feed beneficial gut bacteria.’

Queen Mary, along with other Nordic diet followers, are onto something with their prioritisation of the Danish food staple, rye bread.

‘Rye along with barley and oats tend to offer superior benefits due to their higher soluble fibre content and impact on blood sugar control,’ Jessica said.

It also defies other diets that tend to encourage the elimination of breads and grains as a means for weight-loss. 

Jessica is among those who believes that ‘whole grains have been unfairly demonised by diet culture’.

‘I’d love to help set the record straight on this,’ she said.

‘The evidence tells a different story. Higher whole grain intake is associated with healthier body weight and reduced risk of chronic disease.

‘Whole grains support satiety, gut function and blood sugar regulation – all of which reduce overeating and energy crashes.

Denmark leads the whole grain charge

In Queen Mary’s adopted homeland of Denmark there’s been a decades-long government-backed initiative to encourage increased consumption of whole grains amongst the broader population.

The move encouraged a return to the whole grain-led Nordic eating approach in response to the early 2000s popularity of low-carbohydrate diets, like the Atkins diet and the carnivore diet.

But in the years since Denmark health authorities repositioned quality whole grains as a vital part of everyday meals, they have seen improved health outcomes – including  Denmark having among the lowest obesity rates in Europe.

‘Denmark’s success reinforces what we see clinically: removing whole grains often leads to poorer outcomes, not better,’ confirmed Jessica.

However, she added the proviso that selecting the right ‘type and quality’ of whole grains is essential for maximising health benefits.

Choose your whole grain wisely

‘Not all whole grains are created equal,’ Jessica cautioned.

‘The more intact the grain, the better,’ she explained. ‘Think: dense rye breads, steel-cut or rolled oats or whole barley.’

To select the most healthful option, closely examine ingredients lists and looking for the words ‘whole grain’ or ‘wholemeal’ to be ‘listed first’.

Also, look at the food’s fibre content and aim for at least five grams per serve where possible.

Rye bread is among Jessica’s top whole grain picks because it ‘offers fibre, B vitamins, magnesium, antioxidants, and a slower-release energy source’.

But of greater importance is ensuring to consume a ‘variety’ of quality whole grains.

‘Including a range of whole grains from oats to quinoa to buckwheat in your diet increases nutrient diversity and supports a healthier microbiome,’ Jessica said.

Meanwhile, Down Under…

In Denmark, the nation’s official dietary guidelines were updated last year with the new recommendation of 90g of whole grain servings per day.

Jessica explained that this would be equivalent to someone having a slice of dense rye bread (~30g), a bowl of oats (~35–40g dry) and half a cup of cooked brown rice or quinoa (~25g dry) over the course of a day.

However, in Queen Mary’s Down Under homeland, Jessica noted that the recommended Australian dietary guidelines is almost half that amount at ‘a recommended daily target of 48 grams of whole grains per day’.

‘The Danish model is a great example of what happens when whole grains are normalised, accessible and culturally accepted,’ the expert reflected.

So, should we be following the Danes lead and upping the nation’s recommended daily whole grain intake?

‘In my view, it’s less about rigid targets and more about embedding habits that prioritise whole foods – and whole grains are a key part of that,’ Jessica said.