Discretionary foods, often referred to as 'junk' or 'optional' foods, are not essential for a healthy diet and should be consumed only occasionally and in small amounts. They are characterized by their high content of saturated fats, added sugars, added salt, and kilojoules, with low levels of beneficial nutrients like fiber. Here is a comprehensive overview of the different categories and examples of these foods.
Sweets and Confectionery
This category is perhaps the most obvious source of discretionary calories and includes a wide range of popular items. Their primary appeal is their high sugar content, which offers a quick, but often short-lived, energy boost. Overconsumption is a major contributor to excessive calorie intake and weight gain.
Examples of sweets and confectionery:
- Confectionery and chocolate: Candies, lollies, and chocolate bars.
- Sweet biscuits, cakes, and desserts: Cookies, cupcakes, pastries, and ice cream.
- Sweet pastries and pies: Doughnuts, sweet muffins, and crumbles.
- Sugar-sweetened condensed milk: Often used in desserts and baking.
Salty and Processed Snacks
Many commercially produced snack foods are engineered to be highly palatable but are packed with salt and unhealthy fats. These items can contribute significantly to a person's daily sodium and saturated fat intake, which can increase the risk of chronic diseases over time.
Examples of salty and processed snacks:
- Potato chips and crisps: Flavored and fried potato slices.
- Salty crackers and savoury biscuits: Snack crackers high in salt.
- Processed meats: Deli meats, sausages, and fatty bacon.
- Savoury pastries: Items like sausage rolls and meat pies.
Fast Foods and Fried Foods
Fast food meals and commercially fried products are a prime example of discretionary eating. They are often high in energy, saturated fat, and sodium, and they tend to displace more nutrient-dense core foods from the diet.
Examples of fast foods and fried foods:
- Commercial burgers: Especially those with high-fat patties, cheese, and sauces.
- Fried hot chips: Commonly served at fast-food restaurants.
- Commercially fried foods: Spring rolls, battered fish, and other deep-fried items.
- Pizza: Depending on toppings and crust, many commercial pizzas are high in fat and salt.
Sugary and Alcoholic Drinks
Liquid calories from sugary beverages and alcohol are a major source of discretionary intake. These drinks offer virtually no nutritional benefits and are directly linked to weight gain and an increased risk of chronic disease.
Examples of sugary and alcoholic drinks:
- Sugar-sweetened soft drinks and cordials: Soda and fruit-flavored syrups.
- Energy and sports drinks: High in sugar and caffeine.
- Alcoholic drinks: Beer, wine, spirits, and premixed alcoholic beverages.
- Sweetened fruit drinks: Juices and beverages that are not 100% natural fruit juice.
Discretionary vs. Core Foods: A Comparison
To highlight the difference, consider the following table comparing discretionary and core food categories.
| Feature | Discretionary Foods | Core Foods |
|---|---|---|
| Nutrient Density | Low in vitamins, minerals, and fiber | High in essential nutrients, fiber, and protein |
| Primary Function | Provide energy and sensory pleasure; not nutritionally required | Provide essential nutrients for body functions and health |
| Fat Content | Often high in saturated and trans fats | Lean protein, healthy fats (e.g., avocados, nuts) |
| Sugar/Salt | High in added sugars and salt | Low in added sugars and salt; naturally occurring sugars |
| Consumption Guideline | Consume only occasionally and in small portions | Eat daily and as the basis of the diet |
Making Healthier Choices
Limiting discretionary foods is not about complete deprivation but about mindful consumption and making healthier swaps. For example, instead of a store-bought cake, you can bake a less-sugary version at home. Swapping a can of soft drink for water infused with fresh fruit is another simple, effective change.
Strategies for reducing intake:
- Cook more at home: Home-cooked meals allow you to control the amount of fat, sugar, and salt.
- Plan ahead: Meal and snack planning can help you avoid impulse purchases of fast food or snacks.
- Focus on whole foods: Center your meals around the five core food groups, which include vegetables, fruits, grains, lean meats/alternatives, and dairy.
- Read nutrition labels: Check labels for high levels of added sugar, saturated fat, and sodium.
- Practice portion control: Even when enjoying a discretionary item, keep the portion size small.
- Mindful eating: Pay attention to hunger cues and savor your food to prevent overconsumption.
Conclusion
Understanding what constitutes a discretionary food empowers you to make more informed choices about your diet. By recognizing examples such as sugary snacks, fast food, and sweetened drinks, you can take deliberate steps to limit their intake. Incorporating mindful eating habits, planning meals, and opting for nutritious whole foods allows for a balanced approach that promotes long-term health and well-being, while still allowing for the occasional treat. Focus on the core food groups to build a strong nutritional foundation.
