Building healthier habits may be more straightforward than many people assume, says nutrition scientist Christopher Gardner. Instead of aiming for a perfect diet, he recommends making small improvements over time.
Gardner, who works at Stanford University and wrote “Food Sense: What to Eat and Why,” suggests using an 80/20 approach: choose nourishing foods most of the time, while leaving some room for treats.
At the Stanford Prevention Research Center, part of his work is figuring out how to help people follow familiar health advice, such as eating better, exercising more and smoking less. He cautions against chasing every new wellness trend, since some are not supported by reliable evidence.
Rather than eliminating whole food groups or sticking to a rigid diet, Gardner recommends starting gradually. Adding more vegetables, fruit and foods that are minimally processed can be a practical first step.
He also thinks legumes deserve more attention. Beans, lentils, tofu, tempeh and edamame are affordable, flexible ingredients in many cuisines. They provide protein and fiber, a nutrient many people don’t get enough of.
People often know which foods are healthier, Gardner says, but still reach for chips, candy, cake or sweet coffee drinks. He also questions whether people fully understand what “ultra-processed” means, including the many additives used to change a food’s appearance or texture.
Whether a food or drink is the healthier choice can depend on what goes into it. Coffee and tea, for example, can both be good options and contain antioxidants. Sugar, dairy and other additions may change the nutritional picture.
Gardner says there is no single approach that works for everyone. Eating is tied not only to health, but also to comfort and culture. And if a day doesn’t go as planned, there’s always another chance to make a different choice. His advice: be patient and give yourself some grace.
