What Is Discretionary Food

adpapa Editor 12 February 2024

Maintaining a healthy diet is crucial for overall well-being and longevity. One aspect of a healthy diet that often goes overlooked is the consumption of discretionary foods. Discretionary foods are those that are not necessary for a balanced diet and are often high in calories, sugar, and fat. Understanding what discretionary foods are and their impact on health is essential for making informed choices about what we eat.

Key Takeaways

Discretionary foods are foods that are not essential for a healthy diet.
Examples of discretionary foods include sweets, fried foods, and alcoholic beverages.
Discretionary foods are often high in calories, sugar, and fat, and low in nutrients.
Consuming too many discretionary foods can lead to health problems such as obesity, diabetes, and heart disease.
To maintain a healthy diet, it is recommended to limit discretionary food intake and choose healthier alternatives such as fruits, vegetables, and whole grains.

Definition of Discretionary Foods

Discretionary foods, also known as “extras” or “treats,” are foods and drinks that are not essential for meeting our nutritional needs. They are typically high in added sugars, saturated fats, and/or salt. These foods provide little to no nutritional value and can contribute to weight gain and the development of chronic diseases when consumed in excess.

Discretionary foods differ from core foods, which are the foundation of a healthy diet. Core foods include fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. These foods provide essential nutrients such as vitamins, minerals, fiber, and protein that our bodies need to function properly.

Examples of Discretionary Foods

There is a wide range of discretionary foods that many people consume on a regular basis. Some common examples include:

1. Soft drinks and sugary beverages: These drinks are often high in added sugars and provide little nutritional value.

2. Candy and sweets: These treats are typically high in sugar and calories, offering little to no nutritional benefit.

3. Fried foods: Foods that are deep-fried or cooked in unhealthy oils can be high in unhealthy fats and calories.

4. Processed snacks: Chips, cookies, and other processed snacks are often high in unhealthy fats, added sugars, and sodium.

5. Fast food: Fast food meals are often high in calories, unhealthy fats, sodium, and added sugars.

These discretionary foods are considered as such because they do not provide essential nutrients and can contribute to an unhealthy diet if consumed in excess.

Nutritional Value of Discretionary Foods

Discretionary foods are often high in calories, sugar, and fat, but low in essential nutrients. This is because they are typically made with refined grains, added sugars, unhealthy fats, and artificial additives. These ingredients are used to enhance the taste and texture of the food but offer little nutritional value.

For example, a serving of potato chips may contain a significant amount of calories and unhealthy fats from the oil used in frying. However, it provides little to no fiber, vitamins, or minerals. Similarly, a sugary soda may provide a quick burst of energy from the added sugars but lacks the essential nutrients found in whole fruits or vegetables.

The high calorie content of discretionary foods can contribute to weight gain if consumed in excess. Additionally, the high sugar content can lead to tooth decay and an increased risk of developing chronic diseases such as type 2 diabetes and heart disease.

Impact of Discretionary Foods on Health

Excessive consumption of discretionary foods can have a negative impact on health. The high calorie content can contribute to weight gain and obesity, which are risk factors for numerous chronic diseases including heart disease, type 2 diabetes, and certain types of cancer.

The high sugar content in many discretionary foods can also lead to tooth decay and cavities. When consumed frequently, sugary foods and drinks can erode tooth enamel and promote the growth of harmful bacteria in the mouth.

Furthermore, discretionary foods that are high in unhealthy fats can increase levels of LDL cholesterol (the “bad” cholesterol) in the blood. This can lead to the development of atherosclerosis, a condition characterized by the buildup of plaque in the arteries and an increased risk of heart disease.

Recommended Intake of Discretionary Foods

The Australian Dietary Guidelines recommend limiting the consumption of discretionary foods to maintain a healthy diet. The guidelines suggest that discretionary foods should make up no more than 10% of our daily energy intake. This means that if you consume 2000 calories per day, no more than 200 calories should come from discretionary foods.

The recommended intake of discretionary foods can vary based on age, gender, and activity level. Children and adolescents may have slightly higher allowances for discretionary foods due to their higher energy needs for growth and development. However, it is still important to prioritize core foods and limit the consumption of discretionary foods to maintain a balanced diet.

Alternatives to Discretionary Foods

While it is important to limit the consumption of discretionary foods, it doesn’t mean we have to completely eliminate treats from our diet. There are healthier alternatives that can still satisfy cravings while providing some nutritional value.

For example, instead of reaching for a bag of potato chips, try snacking on air-popped popcorn or roasted chickpeas. These options are lower in unhealthy fats and provide fiber and protein. Instead of sugary sodas, opt for infused water or unsweetened herbal tea for a refreshing beverage without the added sugars.

Choosing whole fruits instead of candy or sweets can provide natural sweetness along with essential vitamins, minerals, and fiber. Dark chocolate with a high cocoa content can also be enjoyed in moderation as it contains antioxidants and may have some health benefits.

Strategies for Reducing Discretionary Food Consumption

Reducing discretionary food consumption can be challenging, especially if they have become a regular part of our diet. However, making small changes can make a big difference in improving our overall health.

One strategy is to gradually reduce the portion sizes of discretionary foods. Instead of eating a whole chocolate bar, try having just a few squares. This can help satisfy cravings while reducing overall calorie intake.

Another strategy is to find healthier alternatives to favorite discretionary foods. For example, if you enjoy ice cream, try making your own using frozen bananas blended with a little cocoa powder or vanilla extract. This provides a creamy and sweet treat without the added sugars and unhealthy fats found in traditional ice cream.

Planning meals and snacks in advance can also help reduce the temptation to reach for discretionary foods. By having healthy options readily available, it becomes easier to make nutritious choices.

Discretionary Foods and Weight Management

Excessive consumption of discretionary foods can contribute to weight gain and obesity. These foods are often high in calories and can be easily overeaten due to their palatability and convenience.

By reducing the consumption of discretionary foods and focusing on core foods, it becomes easier to maintain a healthy weight. Core foods are typically lower in calories and higher in essential nutrients, making them more filling and satisfying.

Additionally, discretionary foods are often low in fiber, which can contribute to feelings of hunger and overeating. By prioritizing whole grains, fruits, vegetables, and legumes, which are high in fiber, we can feel fuller for longer and reduce the likelihood of overeating discretionary foods.

Balancing Discretionary Foods in a Healthy Diet

In conclusion, understanding discretionary foods and their impact on health is crucial for maintaining a healthy diet. Discretionary foods are those that are not necessary for meeting our nutritional needs and are often high in calories, sugar, and fat.

By balancing discretionary foods with core foods and making small changes to reduce their consumption, we can improve our overall health and well-being. Prioritizing nutrient-dense foods and being mindful of portion sizes can help us maintain a healthy weight and reduce the risk of chronic diseases.

If you’re interested in learning more about Australian wine, check out this informative article on the Guide to Sauvignon Blanc Australian Wine. It provides a comprehensive overview of this popular wine variety, including its origins, flavor profile, and recommended food pairings. Whether you’re a wine enthusiast or simply curious about different types of wine, this article is a great resource to expand your knowledge. Read more