Understanding the Concept of Discretionary Calories
In the world of nutrition, all calories are not created equal. While all food provides energy, some provide a much higher concentration of nutrients per calorie than others. The MyPlate guidelines, which replaced the Food Pyramid, emphasize this distinction by encouraging a focus on nutrient-dense foods. After your body's essential nutrient requirements are met, any remaining calories in your daily budget are considered 'discretionary'. These extra calories can then be spent on things like solid fats, added sugars, or alcohol—foods that provide energy but offer little to no nutritional value.
Where Do Discretionary Calories Come From?
Discretionary calories come from sources that aren't necessary for a healthy diet but can add flavor and enjoyment. They are the 'empty calories' that are high in fats and added sugars but lack vitamins, minerals, antioxidants, protein, and fiber. Common sources include:
- Sugary soft drinks and energy drinks
- Cakes, cookies, pastries, and donuts
- Fried foods like french fries and fried chicken
- High-fat, processed meats like bacon and sausages
- Solid fats like butter and shortening
- Alcoholic beverages
- Excess added sugar and sauces like ketchup and syrup
MyPlate encourages you to make half your plate fruits and vegetables, make half your grains whole grains, and choose lean proteins and low-fat dairy. By doing so, you can leave more room in your budget for the occasional treat. However, many people exhaust their small discretionary calorie allowance quickly by choosing higher-fat versions of foods in the core groups, like whole milk instead of skim, or a fatty cut of meat.
Calculating Your Discretionary Calorie Allowance
The amount of discretionary calories you have depends entirely on your total daily energy needs and the quality of the foods you choose. Your total calorie needs are influenced by your age, sex, height, weight, and physical activity level. The more active you are and the more nutrient-dense foods you choose, the larger your potential discretionary calorie allowance.
To find your discretionary calorie budget, you must first calculate your total daily caloric needs, often estimated using a TDEE (Total Daily Energy Expenditure) calculator. Once you have that number, you can follow these steps:
- Estimate Essential Calories: Determine the number of calories you need to consume to meet all your macro- and micronutrient requirements from the MyPlate food groups. This is the bulk of your calorie budget and should come from nutrient-dense foods.
- Calculate the Difference: Subtract the total essential calories from your total daily calorie needs. The remaining number is your discretionary calorie allowance. For a sedentary adult on a 2,000-calorie diet, this allowance might be small, perhaps only 100-300 calories.
- Use it Wisely: The key is to see this allowance as a privilege, not a right. If you choose wisely and fill up on fruits, vegetables, whole grains, and lean proteins, you can afford a small treat.
Table: Nutrient-Dense vs. Discretionary Choices
Making informed choices is key to managing your discretionary calories. This table compares nutrient-dense options with their discretionary, or 'empty calorie', counterparts.
| Feature | Nutrient-Dense Choice | Discretionary Choice |
|---|---|---|
| Beverage | Water, black coffee, unsweetened tea | Sugar-sweetened soft drink, fruit juice cocktail |
| Snack | A small apple or pear | A 40g doughnut |
| Grains | Half cup of cooked oatmeal | Sweetened breakfast cereal with added sugar |
| Dairy | 1% low-fat or fat-free milk | Whole milk or sweetened flavored yogurt |
| Protein | Grilled chicken breast (lean) | Fried chicken or high-fat processed sausages |
| Added Fat | A few slices of avocado | Butter added to bread or pastries |
Strategies for Spending Discretionary Calories Wisely
To make your discretionary calories work for you instead of against you, consider these strategies:
- Make small, smart swaps. Instead of completely eliminating treats, opt for healthier versions. For example, switch to 85% dark chocolate or plain popcorn instead of chips and chocolate bars.
- Prioritize whole foods. The more whole fruits, vegetables, and whole grains you consume, the more naturally full you will feel, reducing cravings for empty calories.
- Increase physical activity. Exercise burns calories, increasing your overall daily calorie budget. A more active lifestyle can give you a larger discretionary calorie allowance without leading to weight gain.
- Limit portion sizes. Instead of a whole pint of ice cream, enjoy a single scoop. Instead of a large soft drink, have a small one or, even better, flavored sparkling water.
- Read ingredient labels. Be aware of hidden added sugars and solid fats in packaged foods, from cereals to sauces. Ingredient lists are organized by weight, so check what's at the top of the list.
- Cook at home more often. This gives you more control over the amount of added sugars, saturated fats, and sodium in your meals.
Conclusion
Discretionary calories are a component of the MyPlate dietary guidelines designed to offer flexibility within a healthy eating pattern. They represent the calories leftover after consuming enough nutrient-dense foods to meet essential nutritional needs. While they provide an opportunity for occasional treats, they are not an invitation for overindulgence. By understanding where these 'empty calories' come from, calculating your allowance, and adopting strategies to spend them wisely, you can balance your diet and health goals effectively. Making informed choices about when and how to use these calories is a crucial step towards maintaining a healthy weight and overall well-being. For more information, visit the official MyPlate website for resources like the MyPlate Plan to personalize your eating plan and discover healthy, budget-friendly recipes.
How to Calculate and Manage Your Discretionary Calories
- Use an online calculator: Find your estimated total daily energy needs using a calculator that considers age, sex, height, weight, and activity level.
- Fill your plate first: Focus on filling your plate with nutrient-dense foods from the MyPlate food groups to meet essential needs.
- Track your intake: Use a food diary or app to keep track of the calories you consume from nutrient-dense foods.
- Determine your balance: Subtract your tracked nutrient-dense calories from your total daily energy needs. The remainder is your discretionary budget.
- Be mindful of 'empty' items: Pay attention to common sources of discretionary calories like sugary drinks, processed snacks, and added fats.
What are Discretionary Calories Anyway?
Discretionary calories are the calories left in your daily budget after you've met all of your essential nutrient requirements from healthy food choices. They are essentially the 'extra' calories you can use for treats.
How to Find Your Calorie Budget
Your total calorie budget depends on your metabolism, activity level, age, sex, height, and weight. The USDA provides tools and formulas to estimate this, such as their DRI Calculator for Healthcare Professionals, which can help determine your daily needs.
What if I Don't Exercise?
For sedentary individuals, the discretionary calorie allowance is often very small, sometimes only 100-300 calories. Because your total energy needs are lower, there's less room for extra treats without risking weight gain.
Can I Use My Discretionary Calories on Alcohol?
Yes, alcohol is considered a source of discretionary calories. However, alcoholic beverages offer little to no nutritional value, and these calories can quickly add up, so moderation is key.
How Can I Increase My Discretionary Calories?
To increase your discretionary allowance, you can either increase your physical activity or choose more nutrient-dense foods. Choosing lean meats over fatty ones or fat-free milk over whole milk saves calories that can be used elsewhere.
Are All Fats and Sugars Discretionary?
No. The natural sugars found in fruit and milk, and healthy fats from sources like olive oil and nuts, are part of your essential nutrient intake. It's the added sugars and solid fats that count as discretionary.
How Can I Better Manage My Discretionary Calories?
- Prioritize whole, unprocessed foods.
- Pay attention to portion sizes of high-calorie foods.
- Stay active to increase your overall calorie budget.
- Read food labels carefully to spot added sugars and fats.
- Cook more meals at home to control ingredients.
- Think of it as a small budget, not a free-for-all.
The Difference Between Nutrient-Dense and Discretionary Calories
Nutrient-dense calories come from foods rich in vitamins, minerals, and other essential nutrients, like fruits, vegetables, whole grains, and lean proteins. Discretionary calories, also known as empty calories, provide energy but lack significant nutritional value, like those from candy, soda, and pastries. The MyPlate framework is built around maximizing the former to allow for a small portion of the latter.
