Defining 'Extras' and Discretionary Choices
In nutritional terms, 'extras' are discretionary foods and drinks that do not form a regular part of the core food groups essential for a healthy diet. These items are defined by their high energy content, often delivered through excessive saturated fat, added sugars, or added salt, and their low concentration of important nutrients like fiber, vitamins, and minerals. Unlike the core food groups—fruits, vegetables, grains, protein foods, and dairy—which provide the bulk of necessary nutrition, extras are more accurately described as indulgence items for occasional consumption. Eating these foods too frequently or in large amounts can contribute to weight gain and increase the risk of chronic diseases. The key is mindful consumption, prioritizing nutrient-dense options while understanding the role extras play in a diverse but balanced eating pattern.
High in Saturated Fat
Many extra foods are loaded with saturated fats, which can raise cholesterol levels and increase the risk of heart disease when consumed in excess. Examples of these high-fat extras include:
- Commercially fried foods, such as hot chips and donuts.
- Fatty, processed meats like sausages, bacon, and some types of ham.
- Savoury pastries and pies.
- Creams, butter, and spreads high in saturated fat.
- Many types of processed cheese.
High in Added Sugar
These foods contain sugars that are not naturally occurring, but added during processing. Such items contribute empty calories and can lead to weight gain and dental problems. They are widely considered extras due to their minimal nutritional benefit beyond a quick energy boost. Key examples include:
- Sugar-sweetened soft drinks, cordials, sports, and energy drinks.
- Cakes, sweet biscuits, and desserts.
- Chocolate and other confectionary.
- Ice cream and various ice confections.
- Sweetened condensed milk.
- Many breakfast cereals with high sugar content.
High in Added Salt
Excessive salt intake is a major contributor to high blood pressure, a leading risk factor for heart disease. Extras are often high in added salt to enhance flavor and preserve the product. Examples include:
- Salty snack foods like potato chips and crisps.
- Processed meats and some sausages.
- Canned soups and sauces.
- Takeaway foods such as pizza and hamburgers.
- Certain breads, biscuits, and cakes.
The Nutritional Impact of 'Extras'
The defining feature of extras is their low nutrient density. While a piece of fruit offers vitamins, fiber, and natural sugars, a sugary soft drink provides only a burst of sugar and empty kilojoules (calories). For example, nuts are often associated with fats, but unlike the saturated fats in a processed pie, the healthy unsaturated fats in nuts come packaged with fiber, protein, and essential micronutrients. Similarly, while fruit juice is often sweetened, whole fruit contains fiber that helps regulate blood sugar absorption. The core issue with extras is that they provide energy without the supporting nutrients necessary for the body's proper functioning, potentially displacing healthier, more nutrient-rich foods in a person's diet. This is a common concern among nutritionists and dietary guidelines, which consistently recommend limiting these types of foods.
Comparison: Extras vs. Nutrient-Dense Alternatives
| Feature | Extras (e.g., Fast Food Burger) | Nutrient-Dense Alternatives (e.g., Homemade Burger) |
|---|---|---|
| Saturated Fat | High (from processed meat, cheese, dressings) | Lower (from lean mince, healthy oils) |
| Added Salt | High (from processed bun, fillings, sauces) | Lower (controlled seasoning) |
| Added Sugar | Often present (sweetened bun, sauce) | Minimal or none (optional fresh ingredients) |
| Fiber Content | Low (refined white bun) | Higher (whole-grain bun, fresh vegetables) |
| Nutrient Value | Low (empty calories) | High (provides protein, vitamins, fiber) |
| Overall Impact | Can contribute to weight gain and chronic disease risk | Supports health and weight management |
Making Healthier Choices
Managing your intake of extra foods doesn't mean you can never enjoy them. It's about moderation, portion control, and making informed decisions. Here are some strategies:
- Prioritize a Balanced Diet: Ensure your primary intake comes from the five core food groups. This naturally reduces your reliance on extra foods.
- Substitute Smarter: When a craving hits, consider a healthier alternative. Swap crisps for a handful of nuts or a piece of fruit instead of a sugary dessert.
- Cook at Home: Preparing meals yourself gives you full control over the ingredients, especially the amount of added salt, sugar, and fat you use.
- Be Mindful of Drinks: Liquid calories from sugary drinks can add up quickly. Opt for water, unsweetened tea, or milk instead.
- Read Labels: Become familiar with nutrition labels to understand the saturated fat, sugar, and sodium content of packaged foods. This helps you identify hidden extras.
Conclusion
To conclude, what types of foods are classified as extras are those defined by their high concentration of saturated fat, added sugar, and added salt, and their corresponding lack of essential nutrients. Categorized as 'discretionary choices,' they include a wide range of common items like fast food, sweets, and salty snacks. While they can be enjoyed occasionally as part of a balanced diet, they should not displace nutrient-rich foods. Making healthier choices by prioritizing whole foods and being mindful of intake is the most effective strategy for managing their impact on overall health. Informed decisions, empowered by a clear understanding of nutritional guidelines, allow individuals to indulge responsibly while building a foundation for long-term wellness.
For more detailed guidance on healthy eating, a trusted resource is the USDA's Dietary Guidelines for Americans.
What are some specific examples of foods with high added sugar?
- Beverages: Sodas, energy drinks, sweetened cordials, and fruit-flavored drinks.
- Confectionery: Chocolate, candy, and sweets.
- Baked Goods: Cakes, sweet biscuits, pastries, and some types of bread.
- Desserts: Ice cream, ice confections, and sweetened condensed milk.
What are the risks of consuming too many extra foods?
- Weight Gain: High energy density can easily lead to excessive kilojoule intake.
- Nutrient Deficiencies: They can displace nutrient-dense foods, leading to inadequate vitamin and mineral intake.
- Increased Chronic Disease Risk: High consumption is linked to higher risk of heart disease, type 2 diabetes, and high blood pressure.
What is the difference between naturally occurring and added sugars?
- Naturally Occurring Sugars: Found in whole, unprocessed foods like fruits (fructose) and dairy (lactose), packaged with fiber and other nutrients.
- Added Sugars: Put into foods and drinks during processing to enhance flavor. They offer energy without nutritional benefit.
Are all processed foods considered extras?
- Not All: While many extras are processed, not all processed foods are unhealthy. Minimally processed foods like frozen vegetables, canned legumes, and whole-grain bread are part of a healthy diet. The NOVA classification system differentiates between minimally processed and ultra-processed foods, the latter being more likely to be considered extras.
How can I reduce my consumption of extras?
- Plan Meals: Plan healthy, balanced meals and snacks in advance to reduce impulsive purchases of extras.
- Read Labels: Check nutritional information for saturated fat, added sugar, and sodium content.
- Find Healthy Swaps: Look for nutritious alternatives for your favorite treats.
- Manage Cravings: Being aware of your triggers and managing food cravings is a key strategy for reduction.
Can I ever eat extra foods and still be healthy?
- Yes: A healthy diet is about balance and consistency over time, not perfection. Including small, occasional portions of extras can be part of a healthy relationship with food. The key is moderation and prioritizing nutrient-dense core foods.
Do children have different guidelines for extras?
- Yes: Dietary recommendations, including the amount of discretionary or extra foods, differ depending on age, gender, and activity level. Children and teenagers have specific nutritional needs, and limiting high-sugar, high-salt extras is particularly important for their development.
