What are Discretionary Calorie Foods and Why You Should Limit Them?

December 18, 2025 •

3 min read

Studies show many people exhaust their discretionary calorie allowance even before lunchtime. Understanding what are discretionary calorie foods—often known as empty calories—is crucial for maintaining a healthy diet and managing weight effectively.

Quick Summary

Discretionary calories are the surplus energy from foods high in fats and sugar but low in essential nutrients. Limiting these foods is key for a balanced diet and preventing chronic disease.

Key Points

Definition: Discretionary calories are the surplus calories left over after meeting your essential daily nutrient requirements.
Empty Calories: These foods are high in energy but low in nutritional value, containing minimal vitamins, minerals, or fiber.
Health Risks: Excessive intake is linked to increased risk of obesity, chronic diseases like diabetes and heart disease, and nutrient deficiencies.
Common Examples: Sugary drinks, cakes, cookies, fried foods, fatty meats, and alcohol are typical discretionary calorie foods.
Management: Control discretionary calorie intake by focusing on nutrient-dense core foods and making smart, low-calorie substitutions.
Limit is Small: Your daily discretionary calorie allowance is often very small, typically between 100 and 300 calories, and easily exceeded.

What Exactly Are Discretionary Calories?

In a simple dietary framework, calories can be categorized into two groups: essential and discretionary. Essential calories come from nutrient-dense foods that provide the vitamins, minerals, protein, and other vital components your body needs to function optimally. Discretionary calories, on the other hand, are the 'extra' calories left in your daily budget after all your essential nutrient requirements have been met. The U.S. government, for instance, recommends a very small discretionary calorie allowance, often just 100 to 300 calories, depending on your physical activity level. Unfortunately, due to modern eating habits, many people consume these discretionary calories in large, excessive amounts, displacing more nutritious food choices. These are typically foods and beverages that are high in added sugars, saturated fats, and/or alcohol.

The Problem with High Discretionary Calorie Intake

Consuming too many discretionary calories presents several significant health risks. Their high energy density and low nutrient content often lead to what are called 'empty calories,' which contribute to unwanted weight gain and obesity. This overconsumption can displace nutrient-dense foods, potentially leading to a nutritionally deficient diet over time.

Beyond weight gain, a diet high in these foods is strongly linked to an increased risk of chronic diseases. Research has shown that excess consumption of saturated fat, added sugars, and salt is associated with higher rates of heart disease, stroke, type 2 diabetes, and certain cancers. This is because these foods often lack the fiber, protein, and healthy fats that promote satiety and good health. For example, sweetened beverages provide a large dose of calories with virtually no nutritional value, and the body may not register the calories as effectively as it would with solid food, leading to further overconsumption later in the day.

Common Examples of Discretionary Calorie Foods

Sugary Drinks: Sodas, sweetened iced teas, fruit juice concentrates, and energy drinks are prime examples.
Sweets and Desserts: This includes cakes, cookies, pastries, candies, and ice cream.
Salty Snacks: Chips, crackers, and other fried snack foods are high in calories and sodium.
Fatty and Processed Meats: Processed sausage, bacon, and other high-fat meat choices often fall into this category.
High-Fat Sauces and Spreads: Creamy salad dressings, butter, and rich gravies add unnecessary calories and fats.
Alcoholic Beverages: These provide calories with minimal to no nutritional benefit.

Making Smart Substitutions

One of the most effective ways to manage discretionary calories is to make simple substitutions. This doesn't mean you can never have a treat again, but it involves making more conscious, nutrient-dense choices most of the time. The CDC provides great tips on how to reduce calorie intake through smarter substitutions.

For example, instead of a sugary soft drink, opt for sparkling water flavored with a splash of fruit juice or a slice of lemon. Replace high-fat creamy dressings with a vinaigrette made from olive oil and herbs. At a restaurant, choose a grilled chicken breast instead of fried options. These small changes can significantly reduce your intake of empty calories throughout the day.

Comparison of Core vs. Discretionary Foods


Feature	Core Foods (Nutrient-Dense)	Discretionary Foods (Empty Calories)
Nutritional Value	High in vitamins, minerals, fiber, and protein.	Low in essential nutrients; provide minimal health benefits.
Energy Density	Typically lower in calories for their volume.	High in calories for their volume, often leading to overconsumption.
Primary Function	To fuel the body and support healthy functioning.	To provide pleasure, flavor, and energy beyond what is nutritionally required.
Health Impact	Associated with weight management and lower risk of chronic disease.	Associated with weight gain, obesity, and higher risk of chronic disease.
Examples	Fresh fruits, vegetables, whole grains, lean proteins.	Candy, cookies, soda, fried foods, alcohol.

Conclusion

Understanding what are discretionary calorie foods is the first step toward making informed decisions about your diet. These foods, while often enjoyable, are not essential for a healthy diet and can contribute to weight gain and chronic health issues if consumed in excess. By being mindful of your intake and opting for more nutrient-dense alternatives, you can make significant improvements to your overall health and wellness. Treating discretionary calories as a small privilege rather than a regular staple is key to maintaining a balanced and nourishing diet.

For more useful tips and information on reducing calorie intake, see the guide provided by the Centers for Disease Control and Prevention on Cutting Calories – CDC.

Frequently Asked Questions

Essential calories come from nutrient-dense foods that provide the vitamins and minerals your body needs, while discretionary calories are the 'extra' calories from foods and drinks that don't offer much nutritional value.

No, your discretionary calorie allowance can vary based on your age, sex, and physical activity levels. Generally, a more active person has a slightly larger allowance than a sedentary one.

Discretionary foods are not 'bad' in and of themselves, but they are not necessary for a healthy diet. The issue lies with overconsumption, which can displace more nutritious foods and contribute to health problems.

You can reduce your intake by swapping sugary drinks for water, choosing healthier snacks like fruit or vegetables over chips, and using a smaller portion size for treats.

Yes, many processed foods are a major source of discretionary calories. This includes packaged snacks, baked goods, and fast food items that are typically high in added fats, sugars, and salt.

Reading the nutrition label is the best way. Look for ingredients like corn syrup, fructose, honey, and various fats. The 'Added Sugars' section of the label provides a specific breakdown.

For most people, it's not realistic or necessary to eliminate all discretionary foods. A healthy approach involves moderation and incorporating these foods mindfully while ensuring the majority of your diet comes from nutrient-dense options.