Ok, its hard for me to put healthy in the title of this post, so I’ll just rationalize it by saying it’s healthy for your sanity to have a drink every once in a while.
Alcohol is empty calories through and through: it offers absolutely no nutritional value whatsoever. Its just calories and quick burning carbohydrates. So, the only thing you really have to look out for is calories per volume- especially if you are one of those drinkers that wants the most alcohol bang for your calorie buck.
In order of least calories for alcohol content, the hierarchy goes:
Wine- typically 20 calories per ounce, typical serving size, 5 oz.- 100 calories per serving, 2 grams carbs
ADDED BONUS- wine contains antioxidants, that when consumed in moderation have been shown to lower your risk of cardiovascular disease.
Hard Alcohol- typical serving, 1 shot (1.5 oz)- Gin- 98 calories, 0 carbs; Whiskey- 104 calories, 0 carbs; Rum- 104 calories, 0 carbs; Vodka- 104 calories, 0 carbs; Tequila, 104 calories, 8 grams carbs
Beer- serving size 12 ounces, but this is NOT A GLASS- beer is often over served- especially from a pitcher. Per 12 ounce serving: “Light” beer-108 calories, 6 g carbs; Draft beer- 144 calories, 13.2 g carbs; Lager- 168 calories, 13.2 g carbs; Ale- 216 calories, 13.2 g carbs
Liqueur- typically 103 calories per 1 ounce serving, typical serving size, 1.5 ounces- 155 calories, 17 g carbs
Flavored alcohol drinks, or “bitch brew” as they are most commonly known, like Mike’s Hard Lemonade, is full of sugar- so watch yourself if these are your drinks of choice. The alcohol content is relatively low compared to the calories they contain, so really pay attention.
If you are drinking hard alcohol, your mixers and chasers are where most of the calories come from. If you are at the bar, stick to diet soda or seltzer, which add no calories. A step up from there are juices, such as cranberry and pineapple, but steer clear of syrups, regular sodas and drink mixes. They are full of sugar and calories, which can easily turn that 100 calorie shot into a 500 calorie bomb.
If you are at home, you have a few more options to healthy up your drink. Along with diet sodas and seltzers, you can use zero calorie drink mixes, like Fruit2O Essentials, or iced tea, zero calorie drink powders like Crystal Light, or sparkling flavored waters. You also have better control of your juices- at the bar they often use juice from concentrate because its cheaper, but there is barely any juice in them at all. Use 100% real juices, or slice up some real fruit to add freshness.
When drinking, make sure you alternate with water as to not end up dancing on top of the bar with your skirt up over your head with a hangover, and top keep your drinking munchies in check.
