What are discretionary foods and drinks?

According to a 2022 review, Australians consume a significant amount of discretionary foods, with reports indicating they contribute substantially to the daily energy intake for both children and adults. This highlights the importance of understanding what are discretionary foods and drinks, how they differ from core foods, and their role in a balanced diet.

Quick Summary

Discretionary foods and drinks are energy-dense, nutrient-poor items high in saturated fat, added sugars, salt, or alcohol that are not required for a healthy diet. They are considered 'extras' and should be consumed only occasionally and in small amounts to maintain nutritional balance and avoid health risks.

Key Points

• Definition: Discretionary foods and drinks are items high in energy, saturated fat, added sugar, or salt that are not essential for health.

• Examples: Common examples include soft drinks, candy, chocolate, commercial cakes, pastries, fried foods, and processed meats.

• Health Impact: Overconsumption displaces nutrient-rich foods and increases the risk of obesity, heart disease, and type 2 diabetes.

• Consumption Guidelines: They should be consumed only occasionally and in small amounts, not as part of a regular diet.

• Balanced Approach: A healthy diet focuses on whole foods from the five core food groups, with discretionary items treated as 'extras'.

• Tips for Reduction: Strategies include prioritizing whole foods, reading labels, mindful eating, and reducing availability at home.

What Are Discretionary Foods and Drinks?

Discretionary foods and drinks, often referred to as 'junk foods' or 'sometimes foods,' are items that do not fit into the five core food groups and are not essential for a healthy diet. They are characterized by being high in energy (kilojoules/calories) and often contain high levels of saturated fat, added sugars, and/or added salt. Unlike nutrient-dense core foods like fruits, vegetables, and lean protein, these items provide minimal nutritional value and can contribute to excess energy intake. International dietary guidelines, such as those from Australia, strongly advise limiting their consumption to promote overall health and prevent chronic diseases.

Core Characteristics of Discretionary Choices

Discretionary items are typically defined by what they contain in excess, rather than by what they offer nutritionally. Here are their key characteristics:

• Energy-Dense, Nutrient-Poor: They pack a lot of calories into a small serving size but offer little in the way of essential nutrients like vitamins, minerals, and fiber.
• High in Added Sugars: This includes items like sugar-sweetened soft drinks, candies, and many desserts. High sugar content is associated with an increased risk of weight gain, obesity, and dental problems.
• High in Saturated Fat: This is a common feature of commercial burgers, pizzas, and many deep-fried or baked goods. Excessive intake of saturated fat can contribute to heart disease.
• High in Added Salt/Sodium: Processed meats, salty snacks, and dry soup mixes often contain high levels of sodium, which is linked to high blood pressure.
• Low in Fiber: Unlike whole grains, fruits, and vegetables, discretionary foods often lack dietary fiber, which is important for digestive health and satiety.

Common Examples of Discretionary Foods

The list of discretionary foods is extensive, as it includes most processed and fast-food items. Common examples include:

• Sweet Snacks: Cakes, cookies, pastries, muffins, and chocolate.
• Salty Snacks: Potato chips, corn chips, and salty crackers.
• Sweetened Drinks: Soft drinks, cordials, energy drinks, and flavored waters with added sugar.
• Processed Meats: Bacon, sausages, processed deli meats, and fatty spreads.
• Fried Foods: Hot chips, commercially fried chicken, and other deep-fried items.
• Ice Cream and Desserts: All types of ice cream, frozen desserts, and custards.
• Fast Food: Commercial burgers, pizzas, and takeaway meals that are high in fat and salt.
• Alcoholic Drinks: All types of beer, wine, and spirits are classified as discretionary due to their high energy content and other health risks.

Health Consequences of Overconsumption

Regularly and excessively consuming discretionary foods can have several negative health consequences. The most significant is the displacement of nutritious foods, which can lead to a nutritionally deficient diet. Over time, this dietary pattern can contribute to weight gain, obesity, and an increased risk of chronic conditions such as:

• Heart disease
• Stroke
• Type 2 diabetes
• Certain forms of cancer
• Dental caries (tooth decay)

How to Minimize Your Intake of Discretionary Choices

Reducing the amount of these foods is key to improving your diet. Here are some effective strategies:

• Prioritize Whole Foods: Build your meals around unprocessed or minimally processed foods from the five core food groups: vegetables, fruits, whole grains, lean proteins, and dairy.
• Create Healthy Habits: Swap unhealthy snacks for healthier ones. For instance, choose a piece of fruit over a cookie, or crunchy vegetables instead of chips.
• Read Food Labels: Pay close attention to ingredients and the nutritional information to identify hidden sources of added sugar, salt, and saturated fat.
• Plan Your Meals: Meal planning can help you stick to a healthier diet and reduce reliance on convenient, high-kilojoule takeaway options.
• Practice Mindful Eating: Focus on the food you are eating, savoring each bite. This can help you feel satisfied with smaller portions and prevent overeating.
• Reduce Temptation: Avoid keeping tempting, high-kilojoule comfort foods readily available in your home.
• Enjoy Indulgence Mindfully: A healthy diet doesn't mean completely eliminating discretionary foods. Enjoy your favorite treats occasionally, in small, controlled portions.

Comparison of Discretionary vs. Everyday Foods

To better understand the difference, consider this comparison table:

Feature	Discretionary Foods	Everyday Foods
Nutrient Density	Low in vitamins, minerals, and fiber	High in vitamins, minerals, and fiber
Energy Content	Energy-dense (high in calories/kilojoules)	Appropriate energy for daily needs
Key Components	High in added sugar, saturated fat, and/or salt	Balanced macronutrients, low in unhealthy additives
Role in Diet	Not necessary; for occasional enjoyment	Essential for providing the body with nutrients
Examples	Candy, soft drinks, commercial burgers	Vegetables, fruits, lean meats, whole grains, milk

Conclusion: A Balanced Approach to Eating

Understanding what are discretionary foods and drinks is a crucial first step towards improving your dietary habits. While they can provide enjoyment during social and cultural events, their high content of saturated fat, added sugar, and salt, combined with a lack of essential nutrients, makes them unsuitable for regular consumption. By focusing on a balanced diet rich in whole foods and mindfully limiting discretionary items, you can reduce your risk of chronic diseases and support your overall health and well-being. Remember, the key is balance and moderation, not complete deprivation. For additional guidance on healthy eating, refer to reliable sources such as the Eat For Health website.

Additional Considerations

For those managing their weight or at risk of chronic illness, minimizing discretionary intake is even more critical. People with higher physical activity levels may have more flexibility to include small amounts, but for most, especially those aiming for weight loss, limiting these foods is essential. Incorporating healthy alternatives and being mindful of portion sizes are practical ways to manage consumption and stay on track with your health goals.

Final Thoughts

Shifting your focus from what you 'can't' have to what you 'should' be eating more of is a positive way to approach dietary changes. By making nutritious, whole foods the foundation of your diet, discretionary items naturally become less of a focus. This approach ensures you get the necessary nutrients your body needs to thrive while still leaving room for occasional, mindful indulgences.

Frequently Asked Questions

Why are discretionary foods considered unhealthy?

They are considered unhealthy because they are energy-dense and nutrient-poor, meaning they contain a high number of calories but lack essential vitamins, minerals, and fiber.

What is the main difference between discretionary and core foods?

The main difference is that core foods are essential for providing the body with necessary nutrients, while discretionary foods are not necessary and are typically high in added fats, sugars, or salt.

Are all processed foods discretionary?

No, not all processed foods are discretionary. Some minimally processed foods, like canned vegetables or plain yogurt, are part of the core food groups. However, highly processed foods high in fat, salt, and sugar are generally discretionary.

How often can I eat discretionary foods?

Discretionary foods should be consumed only occasionally and in small portions. For most people, especially those managing their weight, this means enjoying them as a rare treat rather than a regular part of their diet.

Can I have discretionary foods if I am physically active?

While higher physical activity levels provide more flexibility, discretionary foods still offer minimal nutritional benefit. It is better to use extra energy needs to consume more nutritious foods from the core food groups.

What are some examples of discretionary drinks?

Examples include soft drinks, sweetened cordials, energy drinks, sweetened fruit juices, and alcoholic beverages.

How can I reduce my intake of discretionary foods and drinks?

You can reduce intake by prioritizing whole foods, reading food labels to identify hidden sugars and fats, practicing mindful eating, and avoiding keeping tempting items in your home.