Aldana Almutairi
Nutrition Intern
Nutrition Intern
Contributing Editors: Christina Edenfield, RD, LD/N & Marci Nauman, MS
Many people don’t realize that alcoholic drinks carry a lot of sugars or calories. Made from starches and sugar, alcohol is actually high in “empty” calories (calories with no nutrients). The National Institute on Alcohol Abuse and Alcoholism reports that a 1.5-ounce shot of 80-proof liquor — such as gin, rum, vodka or whiskey — contains just under 100 calories; a 5-ounce glass of wine has about 125 calories; and a regular 12-ounce beer has about 150 calories. How many drinks do you consume at a party? Do the math.
That doesn’t mean that you have to refrain from enjoying alcoholic drinks during the holiday season, but you can minimize the damage by planning ahead, substituting lower-calorie mixers in cocktails, or choosing a healthier alternative altogether.
How to budget calories for alcohol
- Avoid excess sugars from the following items commonly mixed with alcohol: regular soda, margarita mixes, flavored mixes, juice cocktails, sugar, etc.
- Do not consume flavored alcoholic options as these tend to have more sugar and a less alcoholic percentage, often leading to higher alcohol consumption and therefore more calories.
- Avoid high-calorie drinks like martinis, cosmopolitans, and whiskey sours.
- Be aware of your glass size – you may think a half glass of wine is 5 oz, but if your glass is oversized, your 125 calorie drink can quickly become 250.
- Do a calorie swap – if you plan to have a glass of wine, skip the bread to recoup some calories.
- Some lower calories options include:
Red wine: around 125 calories per 5oz glass. Red wine has less sugar than white wine, plus has antioxidants and healthy benefits for heart health (still recommend no more than 2 glasses per day)
Champagne: less than 100 calories per 4 oz glass
Lite Beer: at 100 calories for a 12-oz bottle, it’s one of the lowest calorie alcoholic drinks per ounce.
How to lighten up cocktails
- Use club soda or seltzer water instead of soft drinks.
- Use fresh fruits or fruit juice instead of a flavored mix as these are usually very calorie dense and loaded with sugar.
- Stay away from flavored liquors ( Flavored vodka) which have excess sugar
- For some lower-calorie mixed drink recipes, click here.
- If egg nog is more your thing, check out this lightened up recipe!
Safe drinking tips
- Have a well-balanced meal prior to drinking
- Make sure to stay hydrated by having a glass of water next to your alcoholic beverage, as alcohol can lead to dehydration. Try drinking a glass of water between every glass of alcohol.
- Have a plan of what you want to eat before you start drinking. Alcohol can decrease your willpower to avoid or limit less-healthy foods, and may even make you feel hungry due to temporarily lowered blood sugar.
- Work the room while enjoying a cocktail rather than sitting. The extra movement will shed a few extra calories and keep you busy so your drink lasts longer.
- Remember to never drink and drive.
