What are discretionary foods?
Discretionary foods, also known as 'junk foods' or 'non-core' foods, are those and beverages that are not necessary for a balanced, healthy diet. They are typically high in energy (kilojoules/calories), saturated fat, added sugars, and added salt, while being low in essential nutrients like fibre, vitamins, and minerals. These items are intended for occasional consumption in small amounts, not as a regular part of a dietary pattern. This is in stark contrast to the five core food groups—vegetables, fruits, grains, lean meats, and dairy—which provide the necessary nutrients for optimal health and well-being.
Common examples of discretionary foods include:
- Sweet biscuits, cakes, and pastries
- Sugar-sweetened soft drinks, energy drinks, and cordials
- Ice cream and other frozen confections
- Confectionery and chocolate
- Processed meats and sausages with high fat or salt content
- Commercially fried foods, such as hot chips
- Potato chips, crisps, and other fatty/salty snack foods
- Alcoholic beverages
Health risks associated with overconsumption
Regularly consuming discretionary foods in large quantities can have significant negative impacts on your health. The primary issue stems from their high energy density combined with low nutrient value. This can easily lead to excessive calorie intake, contributing to weight gain and obesity. Obesity, in turn, is a major risk factor for a cascade of more serious health complications, making it critically important to limit these food choices.
Chronic diseases
Overconsumption of discretionary foods is strongly linked to an increased risk of several chronic health conditions. The high saturated fat content can elevate cholesterol levels and contribute to heart disease and stroke. Excessive added sugars can increase the risk of developing type 2 diabetes, while high salt intake is associated with high blood pressure. Poor dietary patterns, particularly those high in these nutrient-poor foods, are also connected to certain types of cancer.
Nutrient displacement
Another major problem with discretionary foods is that they can displace more nutritious core foods from your diet. When you fill up on calorie-dense, nutrient-poor items, you have less appetite and capacity for healthy alternatives like fruits, vegetables, and whole grains. This leads to dietary deficiencies, as your body misses out on the essential fibre, vitamins, and minerals it needs to function correctly. This displacement effect is particularly concerning in children, where poor eating habits can track into adulthood.
Psychological and behavioral effects
Discretionary foods are often formulated to be highly palatable and even addictive, triggering the brain's reward system through the release of dopamine. This can lead to increased cravings and a cycle of overconsumption that is difficult to break. This is why limiting these foods is more than just a matter of willpower; it involves understanding and managing the powerful biological and psychological responses they trigger.
A comparative look: Core foods vs. discretionary foods
| Feature | Core Foods | Discretionary Foods |
|---|---|---|
| Nutrient Density | High (rich in vitamins, minerals, fibre) | Low (energy-dense, nutrient-poor) |
| Energy Content | Balanced and appropriate for bodily needs | High, leading to excess calorie intake |
| Fibre Content | High | Low or negligible |
| Added Sugars | Very low or none | High |
| Saturated Fat | Low (found in lean meats, low-fat dairy) | High (processed meats, pastries) |
| Added Salt | Low or none | High (snack foods, processed meals) |
| Recommendation | Daily and in recommended serves | Occasionally and in small amounts |
Practical tips for limiting discretionary food intake
Reducing your reliance on discretionary foods does not mean eliminating them entirely, but rather shifting your dietary focus. The goal is to make these items a treat rather than a staple. Here are some actionable strategies:
- Plan Ahead: Planning meals and snacks in advance can help prevent impulsive discretionary food choices. Having healthy options ready and accessible makes it easier to stay on track.
- Mindful Eating: Paying attention to your food and how you eat can reduce intake. Eat slowly and savor the flavor, as initial bites are often the most enjoyable. This helps you recognize fullness cues and decreases the likelihood of overeating.
- Control Portion Sizes: Using smaller plates or bowls can help control portion sizes of high-energy foods and snacks. Many discretionary food packets and servings are larger than recommended, so be mindful of the actual serving size.
- Swap for Healthier Alternatives: For cravings, swap discretionary foods for healthier, nutrient-dense alternatives. Instead of sugary drinks, opt for water with fruit slices. Trade crisps for a handful of nuts or fruit. The Australian Dietary Guidelines website offers excellent resources for making these healthy choices.
- Read Labels: Take the time to read food labels to identify hidden sugars, fats, and salt. Processed foods often contain these in surprising amounts.
- Cook at Home: Cooking more meals at home with fresh ingredients gives you complete control over what goes into your food, helping you avoid the high levels of fat and salt often found in commercial and processed foods.
Conclusion: A long-term investment in health
Limiting the amount of discretionary foods is a long-term investment in your health, not a restrictive short-term diet. By prioritizing nutrient-dense core foods and consciously reducing high-fat, high-sugar, and high-salt options, you can significantly reduce your risk of developing chronic diseases like obesity, type 2 diabetes, and cardiovascular conditions. The key is balance and mindfulness, not complete elimination. By adopting these healthy eating habits, you can improve your overall well-being, energy levels, and quality of life for years to come. Making small, consistent changes to your eating patterns will yield substantial benefits for your health and vitality.
Visit the Australian Dietary Guidelines for more information on healthy eating and food choices.
