- Christopher Gardner is a food enthusiast and nutritional scientist who promotes a plant-based diet and encourages mindful eating habits for health, animal welfare, environmental sustainability, and social justice.
- He transitioned to a plant-based diet after a breakup, finding it easier and more satisfying than he initially thought. The experience resonated well with his personal principles and values.
- Gardner consumes a diverse range of nutritious, plant-based meals, experimenting with recipes and using leftovers wisely for his nutritional intake.
- When changing eating habits, Gardner advises doing so at a comfortable pace, focusing on adding new foods rather than avoiding old ones. The new additions will naturally phase out less healthy options.
- He emphasizes the importance of practicality and enjoyment in maintaining a healthy diet. Dietary changes should be sustainable and enjoyable to be effective and long-lasting.
Food enthusiast, Christopher Gardner, had once been a junk-food addict, but now he advocates for a wholesome, plant-based diet. He fervently encourages mindful food habits. Delving deeper into his philosophy, he remarks, “Food choices should be examined, discussed and held to a high standard. Aim to touch upon as many aspects of quality as possible in one go”.
The turning point? An intriguing story involving a heartbreak.
Gardner, a seasoned medic at Stanford University in California, along with his identity as a nutritional scientist at the Stanford Prevention Research Center, shares notable ways he applies his vast knowledge to his daily life in the series “The Experts Say.” Here are some key insights from Gardner.
What drives your dietary choices?
“My dream diet revolves around unabashedly scrumptious food that also promotes health, respects animal welfare, and champions social justice. It incorporates the vital aspects of environmental sustainability and the rights of the workers in the food industry.”
Have you always followed this diet?
“I was brought up in New England, consuming what is known as the Standard American Diet: Sugary breakfast cereals, hamburgers or hot dogs for lunch, and dinner usually consisted of roast beef, pork chops, chicken breast, and some form of potato. I had a constant intake of several sodas throughout the day.
Through my college days, I continued this eating pattern. It was only after a vegetarian girlfriend broke up with me that I considered changing my diet, hoping that it would help me get back with her.”
Despite his unsuccessful attempt to win her back, he discovered that following a vegetarian diet was surprisingly easier than he had believed. It was satisfying, resonating well with his personal principles. He now embraces a diet that starkly contrasts with his previous food habits.
Walk us through your typical food intake.
“Breakfast is usually one of these three choices: steel-cut oats with nuts (like walnuts) and fruits (mangoes, berries), avocado toast (whole grain bread) with kimchi or muesli with sugar-free soy milk, nuts (pecans), and fruits (bananas). It is always accompanied by a cup of sugarless coffee with a quarter cup of frothy sugar-free soy milk.”
Lunch typically includes dinner leftovers from earlier in the week or a substantial salad with mixed greens, diverse vegetables, unsalted roasted cashews, garbanzo beans, Greek olives or sun-dried tomatoes, oil and vinegar.
Gardner enjoys experimenting with dinner recipes. Soup is a staple as they can be refrigerated for later use. “Enhanced pasta sauce” is a family favorite. The recipe includes garlic, onions, vegetables, tempeh, diced tomatoes, herbs, and topped with a store bought pasta sauce. Recently, he and his wife have been experimenting with chickpea pasta.
Any advice for people looking to change their eating habits?
“Improvising dietary habits at a comfortable pace significantly helps in maintaining the change. It’s more feasible to focus on adding rather than avoiding certain foods. A new addition will gradually and naturally replace something.”
What are some key aspects of healthy eating?
The crux of maintaining a healthy diet is practicality and enjoyment. If a diet seems overly complicated and unpalatable, it will be difficult to continue. Sustainability is key. A significant dietary transformation that endures a lifetime is more impactful than one that only holds up for a short duration.
Note: Please bear in mind that the views mentioned in this article may not entirely coincide with those of the American Heart Association. The content of this article is under the copyright of the American Heart Association, Inc., and all rights are restricted.
Content by: Michael Merschel