Americans who ‘screw up’ their eating should use a simple fix, says Stanford scientist

Stanford nutrition scientist Christopher Gardner says a healthy diet need not involve perfection or strict rules. He recommends making nutritious choices most of the time while allowing flexibility, and improving eating habits gradually rather than following every new wellness trend.

Gardner suggests adding more fruit, vegetables, minimally processed foods and legumes, which can provide affordable sources of protein and fibre. He says people often choose snacks and sweetened drinks despite knowing healthier options, and that the ingredients added to coffee or tea can matter more than the drinks themselves. His advice is to treat each day as a fresh opportunity to make healthier choices.