Nutrition scientist recommends gradual changes and dietary flexibility

Health · First reported 7 Nov, 11:00 · Updated 15:07

Image: Wikimedia Commons · NASA Johnson Space Center · Public domain

Stanford nutrition scientist Christopher Gardner advocates improving eating habits gradually, using an 80/20 approach and adding foods such as fruits, vegetables and legumes. He says food choices depend on context, including what is added to coffee or tea.

Gardner recommends making nutritious choices about 80% of the time while allowing flexibility for the remaining 20%.
He suggests gradually adding fruits, vegetables and minimally processed foods, including legumes such as beans, tofu and lentils.
Gardner says coffee and tea contain antioxidants, and that added ingredients such as sugar and dairy affect how healthy a drink is.

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Key facts

Expert: Christopher Gardner, a nutrition scientist at Stanford University
Diet framework: Nutritious choices about 80% of the time, with flexibility for the other 20%
Suggested foods: Fruits, vegetables, minimally processed foods and legumes
Coffee and tea: Gardner says both contain antioxidants; added ingredients can affect the healthier choice