What Food Group Should Be Consumed in the Least Amount?

December 25, 2025 •

3 min read

According to the World Health Organization, limiting intake of free sugars to less than 10% of total energy is part of a healthy diet, highlighting a key area for reduction. In a balanced diet, the food group that should be consumed in the least amount is the category of discretionary foods, which are high in unhealthy fats, added sugars, and salt.

Quick Summary

This article explains which food group is the least necessary for a healthy diet. It covers the nutritional shortcomings of discretionary foods, which are loaded with added sugars, unhealthy fats, and excessive salt, and discusses their link to obesity, heart disease, and other chronic conditions.

Key Points

Discretionary foods are the least necessary food group: Items high in sugar, fat, and salt provide little to no essential nutrients and should be consumed in the least amount for optimal health.
Empty calories lead to health problems: Discretionary foods are a source of empty calories, contributing to weight gain, obesity, and an increased risk of chronic diseases like type 2 diabetes and heart disease.
Focus on whole, nutrient-dense foods: A healthy diet is built on a foundation of fruits, vegetables, whole grains, and lean proteins, which provide essential vitamins and fiber.
Reading labels is key: Understanding nutrition labels, particularly the 'per 100g' values for sugar, fat, and salt, helps in making healthier food choices.
Prioritize unsaturated fats and limit saturated/trans fats: Choose healthy fats from sources like olive oil and nuts, and limit saturated fats from animal products and industrially-produced trans fats.
Occasional treats, not daily staples: Treat discretionary foods as infrequent indulgences rather than regular components of your diet to maintain a balanced lifestyle.
Reduce added sugars and salt: Cut down on sugar-sweetened beverages and salty snacks, as recommended by health organizations like the WHO.
Cook more at home for control: Preparing meals at home gives you greater control over the ingredients, allowing you to reduce the use of high-fat, high-sugar, and high-salt components.

Understanding the Concept of Discretionary Foods

While traditional food groups like grains, fruits, vegetables, dairy, and protein are essential, a separate category, often termed 'discretionary foods' or foods high in fat, sugar, and salt, should be consumed sparingly. These foods offer minimal nutritional value compared to their high calorie count, making them the group to consume in the least amount. Examples include sugary drinks, processed snacks, cakes, and fried foods.

The Health Implications of Overconsumption

Consuming too many discretionary foods is linked to various health issues. High added sugar intake can increase the risk of heart disease, type 2 diabetes, and obesity. Saturated and trans fats in many processed items contribute to high cholesterol and heart disease risk. Excessive salt intake can lead to high blood pressure and increased risk of stroke. These palatable foods can lead to overeating and unhealthy habits, while reducing their intake can significantly lower chronic disease risk.

Making Healthier Choices: Practical Tips

Transitioning to a healthier diet by reducing discretionary foods is achievable through small, consistent changes. Replacing high-sugar, high-fat snacks with nutrient-dense alternatives is effective. For instance, choose water with fruit instead of sugary drinks, or unsalted nuts over processed chips.

Building your diet around whole foods like fruits, vegetables, and whole grains provides essential nutrients and sustained energy. Reading nutrition labels to check sugar, fat, and sodium content is vital for making informed choices. Focusing on nutrient-rich options naturally reduces cravings for discretionary items. Cooking at home also allows better control over ingredients, limiting added salt, sugar, and unhealthy fats.

Comparison: Discretionary Foods vs. Essential Food Groups


Feature	Discretionary Foods	Essential Food Groups (e.g., Vegetables, Fruits, Whole Grains)
Nutritional Value	High in empty calories; little to no essential nutrients.	Rich in vitamins, minerals, fiber, and phytonutrients.
Primary Function	Provides temporary pleasure; serves no essential dietary purpose.	Supports bodily functions, growth, and long-term health.
Energy Source	Often high in simple, free sugars that cause energy spikes and crashes.	Provides sustained, stable energy release from complex carbohydrates and fiber.
Impact on Weight	Associated with unhealthy weight gain and obesity.	Promotes satiety and helps with weight management.
Chronic Disease Risk	Increases risk of heart disease, diabetes, and stroke.	Decreases risk of chronic noncommunicable diseases.
Satiety Level	Often low, leading to overconsumption.	High, promoting feelings of fullness.

A Balanced Perspective: The Role of Moderation

Complete elimination of discretionary foods is often difficult. Including small, occasional portions in a balanced lifestyle is acceptable. The key is viewing these as infrequent treats rather than regular dietary components, aligning with guidelines like the Eatwell Guide.

Prioritizing long-term health means consciously limiting foods high in added sugars, unhealthy fats, and salt. This supports better nourishment and protection against chronic diseases. For more information, consult resources like the World Health Organization's healthy diet guidelines.

Conclusion

The food group to consume in the least amount is discretionary foods, which are high in added sugars, unhealthy fats, and salt. These offer empty calories and contribute to chronic health problems. Prioritizing nutrient-dense whole foods and moderating discretionary items improves health. A balanced diet of vegetables, fruits, whole grains, and lean proteins is key to a healthier lifestyle.

Note: The content provided is for informational purposes only and does not constitute medical advice. Please consult with a healthcare professional or registered dietitian before making any significant changes to your diet.

Frequently Asked Questions

Discretionary foods are items high in unhealthy fats, added sugars, and salt that are not necessary for meeting nutritional requirements. They include things like cakes, cookies, sugary drinks, and processed snacks.

These foods contribute to health problems like obesity, heart disease, high blood pressure, and type 2 diabetes. Limiting them is a key strategy for protecting your long-term health.

No, it does not mean complete elimination. The goal is moderation. These items should be consumed occasionally and in small amounts, not as a regular part of your diet.

Natural sugars are found in whole foods like fruits, which also contain fiber and other nutrients. Added sugars are processed sugars put into foods and drinks and offer no nutritional benefits, contributing to health risks.

You can reduce your intake by cooking more meals at home, replacing sugary drinks with water, swapping processed snacks for healthy alternatives like fruits and nuts, and paying close attention to nutrition labels.

Focus on eating more fruits, vegetables, whole grains, lean proteins, and low-fat dairy. These core food groups provide the essential nutrients needed for a healthy body.

No, healthy unsaturated fats found in fish, avocados, and olive oil are essential for good health. The fats to limit are saturated and trans fats found in processed and fried foods.

Swap a sugary soda for water with a squeeze of citrus. Choose whole-grain bread instead of refined white bread. Replace salty chips with a handful of unsalted nuts or seeds. Opt for fresh fruit over packaged sugary snacks.