Defining Discretionary Food
A discretionary food is a term used by health authorities, such as the Australian Dietary Guidelines, to classify foods and drinks that are not required for a nutritionally adequate diet. They are often called 'junk foods' or 'treat foods' because they are typically energy-dense and nutrient-poor. While they can add variety and enjoyment to a diet, they should only be consumed sometimes and in small amounts.
The key characteristics that classify a food as discretionary include:
- High in saturated fat: Many processed and convenience foods fall into this category due to their fat content, like commercial burgers or fried foods.
- High in added sugar: Items such as soft drinks, confectionery, and most desserts are high in added sugars, contributing excess kilojoules without essential nutrients.
- High in added salt: Salty snack foods like potato chips and some processed meats contain high levels of added sodium.
- High in alcohol: Alcoholic beverages are considered discretionary choices due to their high energy content and lack of nutritional benefit.
- Energy-dense but nutrient-poor: They provide a lot of kilojoules but are low in important nutrients such as fiber, vitamins, and minerals.
Common Examples of Discretionary Foods
Discretionary foods and drinks are diverse and are found in many forms. Here is a list of common examples:
- Sweets and baked goods: Cakes, sweet biscuits, pastries, ice cream, and chocolate.
- Processed meats: Fatty sausages, deli meats, and processed meat pies.
- Salty snacks: Potato chips, crisps, and other similar packaged snack foods.
- Fast food: Commercially fried foods, high-fat content burgers, and pizza.
- Sugar-sweetened beverages: Soft drinks, flavored cordials, sports drinks, and energy drinks.
- Alcoholic drinks: All alcoholic beverages are considered discretionary.
Discretionary Foods vs. Everyday Foods
The fundamental difference lies in their nutritional profile and role in a balanced diet. Everyday foods, also known as core foods, come from the five main food groups and are necessary for meeting the body's nutrient requirements. Discretionary foods, by contrast, are optional 'extras'.
| Feature | Everyday (Core) Foods | Discretionary Foods |
|---|---|---|
| Nutrient Profile | High in essential nutrients (vitamins, minerals, fiber) | Low in nutrients, energy-dense |
| Saturated Fat | Mostly low, from healthy sources like nuts and fish | Often high, from processed or fried sources |
| Added Sugar | Low or naturally occurring (e.g., fruit) | High in added sugars |
| Added Salt | Typically low or none | High in added salt/sodium |
| Consumption Frequency | Recommended daily consumption | Limited to occasional, small amounts |
| Health Contribution | Essential for growth, development, and disease prevention | Contribute to excess energy intake and health risks |
| Examples | Fruits, vegetables, whole grains, lean protein, low-fat dairy | Soft drinks, candy, pastries, high-fat fast food |
The Health Risks of Over-Consumption
Eating too many discretionary foods can have significant negative health consequences. Because these foods are energy-dense and nutrient-poor, they can displace healthier, more nutritious options from the core food groups. This can lead to nutritional deficiencies over time. The high intake of kilojoules from these foods, coupled with low physical activity, is a primary contributor to weight gain and obesity.
Long-term overconsumption is strongly linked to an increased risk of chronic diseases, including:
- Cardiovascular disease
- Type 2 diabetes
- Certain types of cancer
- Dental caries (tooth decay)
Strategies for Reducing Discretionary Food Intake
Moderating your intake of discretionary foods doesn't mean you have to eliminate them completely. The key is to be mindful and treat them as occasional indulgences rather than daily staples. Here are some effective strategies:
- Prioritize whole foods: Build your meals around unprocessed or minimally processed foods from the five core food groups. This naturally leaves less room for energy-dense, nutrient-poor items.
- Make healthier swaps: Replace your usual discretionary snacks with healthier alternatives. For example, choose fresh fruit over a cookie, or crunchy vegetables instead of potato chips.
- Read food labels: Look for products with lower saturated fat, added sugar, and sodium content. Reading ingredient lists can help identify hidden discretionary components.
- Plan ahead: When eating out, plan your meals and be mindful of portion sizes. This can prevent impulsive, less healthy choices.
- Avoid temptation: If certain foods trigger overconsumption, avoid having them readily available in your home.
- Don't demonize food: Labeling foods as strictly 'good' or 'bad' can create an unhealthy relationship with eating. Instead, practice mindful indulgence and enjoy occasional treats without guilt.
Conclusion
Understanding what is a discretionary food is the first step towards making more informed dietary decisions. These items are distinct from everyday core foods due to their high content of saturated fat, added sugar, and salt, and their low nutritional value. While they can be enjoyed in small, infrequent amounts, overconsumption poses significant health risks, including obesity and chronic diseases. By focusing on whole, nutrient-dense foods, making smart swaps, and practicing moderation, individuals can better manage their intake of discretionary foods and improve their long-term health and wellbeing. Eat For Health provides comprehensive guidance on balanced eating patterns within this framework.
