A healthy lifestyle does not have to be as complicated as many Americans make it, according to Christopher Gardner, Ph.D., a nutrition scientist at Stanford University. His advice centers on steady dietary improvement rather than demanding perfection from every meal.

Gardner, author of the book “Food Sense: What to Eat and Why,” offers a straightforward message for people overwhelmed by diet rules. “It is simpler than people think,” he told Fox News Digital.

One structure Gardner supports is the 80/20 rule, which he views as a solid framework for healthy eating. The approach calls for nutritious choices about 80% of the time while leaving the remaining 20% open for indulgences.

That flexibility fits Gardner’s broader recommendation that people improve their diets gradually instead of eliminating an entire food group or following a strict regimen. Rather than expecting immediate perfection, he encourages people to make better choices day by day.

Gardner also works with the Stanford Prevention Research Center. A major part of his role involves determining how to help people follow familiar guidelines that “everybody knows” but does not necessarily practice, including eating healthier foods, exercising more and smoking less.

The challenge, as Gardner describes it, is not always a lack of awareness. Many people understand which rules they should follow but continue to make choices that do not support a healthy lifestyle.

He also cautions against chasing every new wellness trend because some are not based on factual information. His alternative is a less rigid approach focused on adding more vegetables, fruits and minimally processed foods to an unhealthy diet.

Legumes deserve particular attention, Gardner said, describing them as an underused part of healthy eating. “Asian cultures eat a lot of tempe, tofu, edamame and soy, and Latin American cultures eat a whole bunch of bean and grain dishes, and Indian culture eats a lot of lentil dals,” he said.

Legumes are generally inexpensive and versatile, according to Gardner. He also identified them as valuable sources of protein and fiber, a nutrient that many people do not consume in sufficient amounts.

At the same time, Gardner said Americans eat too much junk food, often despite recognizing the healthier option. People still select the “chips and candy and cake and snacks and mocha frappé frappuccino instead of black coffee,” he said.

Gardner does not view concerns about highly processed food as a completely new revelation. “I don't think the ultra-processed thing is like, oh, we never understood it before, and now we do. I don't really think people know that it's 200 cosmetic additives,” he said.

Context also matters when comparing choices that are commonly labeled healthy or unhealthy. Gardner used coffee and tea as examples, noting that neither drink is inherently problematic when consumed by itself.

The nutritional picture can change when sugar, dairy or other ingredients are added. “I can show you volumes of studies that both are good for you,” Gardner said, noting that both beverages contain antioxidants but that their additives help determine which option is “healthier.”

Gardner acknowledged that no single approach works equally well for everyone, and he remains receptive to different strategies. Eating is about more than scientific findings because “food is comfort and food is culture and food is other things,” he said.

That understanding shapes his message for people who fall short of their dietary goals. “Whatever you screw up today, you get a do-over tomorrow and the day after,” he said, so “give yourself a little grace, a little patience, a little love.”