Learn how one can get pleasure from alcohol in a healthful balanced approach with these 9 Tips from Dietitians for the Healthiest Alcohol Habits.
Whether it’s vacation time, social gathering time, or only a weekend “wine” down, at this time increasingly individuals are motivated to be extra healthful and balanced of their enjoyment of alcoholic drinks in pursuit of their well being objectives. Alcoholic drinks might be full of sugar, fats, and energy, doubtlessly weighing you down. Plus, analysis continues to focus on the unfavorable well being impacts of consuming an excessive amount of, reinforcing the significance of protecting these cocktails and glasses of wine sparsely for optimum well being.
What is reasonable alcohol consumption? Moderate alcohol consumption is outlined as no a couple of drink per day for ladies and not more than two per day for males. A drink is taken into account to be 12 ounces common beer, 5 ounces wine, or 1.5 ounces 80-proof distilled spirits. In truth, there could also be well being advantages from utterly abstaining from alcohol, together with in case you are recognized with specific well being circumstances, take particular medicines, or endure from alcohol intolerance. Thank goodness there are extra alcohol free drinks obtainable lately, reminiscent of alcohol free wine, alcohol free beer, and mocktails (take a look at my collection of sunshine mocktail recipes right here). But should you do select to drink sparsely, it’s essential to remain on observe with the healthiest consuming habits throughout particular occasions of the yr, from New Year’s Eve to soccer season. So, I requested a number of the high diet consultants to share their greatest ideas for staying within the spirit of well being and celebration, whereas nonetheless consuming correctly.
Cheers!
Sharon
Healthiest Alcohol Habits: 9 Tips from Dietitians
1. Stay Hydrated with Old-Fashioned H2O
“Water is a winner when it comes to drinking in moderation. Not only does it make a great mixer for your cocktail, it also gives you something to sip between beverages. Create a spritzer by mixing carbonated water with your glass of wine or, sip on something simple such as a vodka and club soda,” says Heather Mangieri, RDN.
2. Stick to One Glass at a Time
“Don’t keep topping off that wine glass. It’s so easy to lose track of how much you have consumed! Pour a glass (5 ounce). Enjoy. Follow wine with a glass of water and then, revisit the wine. It’s a nice cycle to keep track of how much alcohol and calories you have consumed!” says Caroline Susie, dietitian in Dallas specializing in company wellness.
3. Strategize Before You Drink
“Creating a plan before you arrive is a simple but strategic way to enjoy alcohol in moderation. You might decide to have a cocktail during the social hour and a glass of wine with dinner. By deciding in advance, and telling your partner or a friend, you can pace yourself while still enjoying your beverage of choice!” says Jennifer Hunt, RDN, LD.
4. Savor Your Favorite Drink
“I usually enjoy one cocktail. I know that more doesn’t last better, it’s just more. But that ONE sure does taste good! Then will have a sparkling water, such as La Croix. I appreciate when hostess has a non-alcoholic option,” says Registered dietitian Judy Barbe, and creator of Your 6-Week Guide to ResideBest.
5. Mix Your Drinks with Sparkling Water
“I like to have flavored, sparkling water available. And if I know I want to have more than one drink I will make them half strength (if possible – easier with mixed drinks!). I will normally do 1/2 shot spirit, mostly seltzer/club soda, and a splash of regular juice or soda. Or I sign up to be DD!” says Erin Burke, MS, RDN, LDN.
6. Wine Choice Matters
“One of the best things I learned from a recent trip to Europe was how much more I enjoy lower alcohol wines and how much better they leave me feeling the next day. While a difference of 2% may not seem like a lot — between a 12% Chianti and a 14% Shiraz, for instance — the effect it has on you is noticeable. If you’re able to choose your own wines for holiday parties, etc., be sure to check the label. You’ll end up drinking “less alcohol” general just by selecting a wine with a decrease alcohol content material,” says Regan Jones, registered dietitian and host of This Unmillennial Life Podcast.
7. Start the Night with a Glass of Water
“When you arrive to a holiday party, drink water before having a cocktail. Chances are you are dehydrated, so you would drink the cocktail too fast if you start with it. By drinking water first, you hydrate and slow down your drinking, making your alcoholic beverage last longer,” says Kristi Coughlin, MS, RDN, LD.
8. Eat Before You Drink
“Don’t show up to the party on an empty stomach. If you’re hungry and thirsty upon arrival, it’s easy to get tipsy quicker than planned, even if you do moderate your alcohol intake at the party. Have a small protein and fiber-rich snack about 1-2 hours before the event to put something in your stomach (apple with peanut butter, anyone?). Also, when you’re at the party, make sure to swap out a few rounds for water or seltzer, especially when you’re talking and catching up with friends. It’s easy for beverages to go down quicker when we’re chatting up a storm, so alternating non-alcoholic beverages will be a power move,” says Mandy Enright, MS, RDN, RYT.
9. Keep the Alcohol Portion in Check with Dilution
“One of my best tips is with the spirits! I know many RDs have dined with me and laughed when I order a shot of tequila and glass of club soda, but, I can keep the actual portion in check of the spirit without getting 2-3 times that amount in a well drink. Mix that into a club soda, add a lemon and lime and viola, a healthy, hydrating drink!” says Elizabeth Shaw, MS, RDN, CLT, of Simple Swaps.
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