Achieving a healthy lifestyle is less complicated than many Americans believe, according to Christopher Gardner, Ph.D., a nutrition scientist at Stanford University and author of "Food Sense: What to Eat and Why."
Gardner advocates for the 80/20 rule as a practical framework for a healthy diet. This approach involves making nutritious food choices approximately 80% of the time, while allowing for indulgences the remaining 20%. He emphasizes that people should focus on gradual improvement rather than aiming for unattainable perfection. "Whatever you screw up today, you get a do-over tomorrow and the day after," Gardner stated, encouraging self-compassion.
He also advises against adopting every new wellness trend, as they are not always based on factual information. Gardner, who works with the Stanford Prevention Research Center, aims to help people adhere to widely known but often unpracticed guidelines, such as healthier eating and increased exercise. He does not recommend eliminating entire food groups or adhering to overly strict diets. Instead, he promotes a step-by-step approach.
Incorporating more fruits, vegetables, and minimally processed foods is a straightforward way to begin improving one's diet. Gardner highlighted the importance of legumes, such as tempeh, tofu, edamame, and lentils, calling them an underutilized component of healthy eating. He noted their presence in various global cuisines, including Asian, Latin American, and Indian dishes, and pointed out that legumes are generally inexpensive and versatile.
Legumes are also a good source of protein and fiber, nutrients that many individuals do not consume in sufficient quantities. Gardner also commented on the consumption of junk food, noting that people often know healthier alternatives exist but opt for less nutritious choices like chips, candy, and sugary drinks over black coffee.
Gardner stressed that context is crucial when determining the healthfulness of a food or beverage. He used coffee and tea as an example, explaining that while both are beneficial on their own, the added sugar, dairy, and other ingredients can significantly impact their health profile. "Context matters when determining the 'healthier' choice," he said.
Ultimately, Gardner acknowledges that food is more than just science; it is also connected to comfort, culture, and other personal factors. He maintains an open-minded approach, recognizing that different dietary strategies work for different individuals.