What Are Discretionary Foods?
Discretionary foods are defined as energy-dense, nutrient-poor foods and drinks that are not necessary for a healthy diet. They provide extra kilojoules (calories) but offer little to no essential nutrients like vitamins and minerals. These are the 'extra' foods we eat for enjoyment, often during social events or as treats, but they are not part of the five main food groups. Examples include cakes, pastries, sugary drinks, chocolate, confectionery, processed meats, and alcoholic beverages. Because they are low in important nutrients like fiber, eating too many discretionary foods can lead to feeling unsatisfied and needing to consume more to feel full, potentially causing weight gain.
Why Limit the Intake of Discretionary Foods?
Over-consumption of discretionary foods is a major contributor to rising rates of obesity and various chronic diseases, such as heart disease, stroke, and type 2 diabetes,. By replacing nutritious, essential foods with discretionary items, you risk a nutritionally deficient diet. Making mindful choices about these foods is therefore a cornerstone of maintaining good health.
What Is the Recommended Daily Intake?
There is no single, one-size-fits-all answer to the question of what is the recommended daily intake of discretionary foods. Recommendations vary based on individual factors like age, sex, height, physical activity level, and health goals. Many health authorities frame the recommendation in terms of a 'discretionary calorie allowance' or a 'serve' system, emphasizing moderation rather than elimination. For example, Nutrition Australia suggests limiting intake to a maximum of one discretionary serve per day (around 600kJ). For individuals who are not very physically active or are trying to lose weight, the allowance for discretionary choices may be very small or nonexistent.
Calculating Your Discretionary Food Allowance
To understand your personal allowance, a good starting point is to first meet your daily nutritional needs with foods from the five core food groups: vegetables, fruits, grains, lean protein, and dairy,. The remaining calories, or 'discretionary calories', can then be used for treats.
- Step 1: Calculate your total estimated daily caloric needs based on your age, sex, and activity level. Many online tools and apps can help with this.
- Step 2: Track your intake from nutritious, whole foods to ensure you meet all your essential nutrient requirements.
- Step 3: Subtract the calories consumed from nutrient-dense foods from your total daily caloric needs. The remainder is your discretionary calorie budget.
For most physically active adults, this discretionary budget is typically a small fraction of their total caloric intake, sometimes no more than 15 percent.
How to Reduce and Manage Discretionary Intake
Reducing your intake of these foods does not mean eliminating your favorite treats entirely. Instead, focus on mindfulness and smarter choices.
- Mindful Eating: When you do choose a discretionary food, eat it mindfully. Focus on the taste and texture, eating slowly to savor the experience. This can increase satisfaction from smaller portions.
- Portion Control: Pay close attention to portion sizes. Often, a small taste is enough to satisfy a craving. Share a dessert with a friend or choose a smaller size. A standard serve of discretionary food is around 600kJ, but people often consume much more,.
- Strategic Swaps: Replace your usual discretionary choices with healthier alternatives. Instead of a sugary soft drink, opt for sparkling water with a slice of lemon. Instead of ice cream, choose a fruit-based dessert.
- Stock Your Kitchen: Keep your home stocked with nutritious, whole foods from the five core food groups to make healthier options readily available. If junk food isn't in the cupboard, you won't eat it.
Comparison: Discretionary vs. Healthier Swaps
| Discretionary Food | Healthier Swap | Benefits of Swap |
|---|---|---|
| Sugary Soft Drink | Sparkling Water with Lemon | Zero calories, rehydrates, no added sugars |
| Chocolate Biscuit | Small handful of nuts/seeds | Healthy fats, protein, fiber, essential nutrients |
| Commercially Fried Chips | Air-popped Popcorn | Lower in fat and sodium, higher in fiber |
| Cream-based Pasta Sauce | Tomato-based Pasta Sauce | Lower in saturated fat and kilojoules |
| Ice Cream (2 scoops) | Greek Yoghurt with Berries | Higher in protein, lower in sugar, contains antioxidants |
| Processed Meats (salami) | Lean, grilled chicken breast | Lower in saturated fat and sodium, higher in lean protein |
Conclusion
While completely avoiding discretionary foods isn't necessary, understanding and limiting their intake is vital for long-term health,. By focusing on a diet rich in nutrient-dense foods and treating discretionary items as occasional extras, you can manage your energy intake and reduce your risk of diet-related diseases. The key lies in portion control and mindful consumption, ensuring that even your treats contribute to a healthy, balanced eating pattern. For more information, visit the World Health Organization's website for general healthy diet guidelines.
