We have moved into the holiday season again, and along with friends, family, food, and fun, typically comes a slight increase in our alcohol use. Pew research study finds the highest increase in alcohol sales in December each year and CDC reports (1). We need to remember to be aware of both our baseline intake as well as some of the added calories in some of our favorite go to mixed drinks
A drink is any alcoholic beverage that delivers ½ oz of pure ethanol. Examples include: 5 oz of wine, 10 oz wine cooler, 12 oz beer, 1 ½ oz of liquor/distilled spirits (80 proof whiskey, scotch, rum, vodka, or gin) (2). Alcohol consumption in the US is restricted to adults aged 21 years and older. Moderate consumption for men is up to 2 drinks per day, and one drink per day for women (4).
Calories From a Single Drink: (6)
Beer
Serving Size: 12 fl oz (355 ml)
Calories: 153
Distilled Alcohol (80 proof): Gin, Rum, Whiskey, Vodka
Serving Size: 1.5 fl oz (45 ml)
Calories: 97
Wine: White Table Wine
Serving Size: 5 fl oz (145 ml)
Calories: 128
With the above calories, we can see that if the average male on a 2,000-calorie diet were to have two beers that equates to 303 calories is almost 20% of his total calories for the day. We have many studies which show that when humans drink calories (from sodas, juices or even alcohol), those calories are not really subtracted from our overall intake (7). When we consume beverages which have calories in them, there is no overall reduction in the amount of calories consumed in both the setting or overall day.
This means that those 303 calories will likely be in addition to our daily intake. When planning for weight loss, we typically suggest to try for a daily reduction in calories of about 500 calories per day, typically resulting in a weight loss of a pound per week. Those 303 extra calories can easily turn into a gain of almost a pound of weight every week. As we can see, there can be a lot of “empty” calories per alcoholic drink. Below are the average calories in a small selection of popular cocktails.
| Beverage | Serving Size | Calories |
|---|---|---|
| Bloody Mary | 4.5 fl oz (133 ml) | 120 |
| Daiquiri | 2.75 fl oz (81 ml) | 137 |
| Highball | 8 fl oz (235 ml) | 110 |
| Margarita | 4 fl oz (120 ml) | 168 |
| Mimosa | 4 fl oz (120 ml) | 75 |
| Mojito | 6 fl oz (177 ml) | 143 |
| Pina Colada | 7 fl oz (207 ml) | 380 |
| Rum and Coke | 8 fl oz (235 ml) | 185 |
| Rum and Diet Coke | 8 fl oz (235 ml) | 100 |
| Tequila Sunrise | 7 fl oz (207 ml) | 232 |
| Vodka and Tonic | 7 fl oz (207 ml) | 189 |
| Whiskey Sour | 3 fl oz (89 ml) | 125 |
| White Russian | 8 fl oz (235 ml) | 568 |
As the holidays typically come with a slight increase in our overall alcohol consumption, we need to remember the word moderation. As the CDC states, drinking less alcohol is better than drinking more (8). Here are two alcohol-free holiday inspired cocktail recipes. Both of these recipes will reduce our calories, and as they are non-alcoholic, we are following our CDC guidelines of less alcohol being better!
Sparkling Non-Alcoholic Wine Mimosas (68 calories)
Ingredients
3 oz Sparkling White Grape Juice
1 oz Pulp free Orange Juice
Directions
- Chill champagne flutes for at least 20 minutes prior.
- Add sparkling grape juice, slow pour down the side of the flute to preserve carbonation.
- Add orange juice
- Serve chilled in champagne flutes and enjoy!
Non-Alcoholic Sugar-Free Mojito Cocktail (23 calories)
Ingredients
Crushed ice
8 mint leaves
3 ounces lime juice
1 1⁄2 ounces sugar-free simple syrup
2 ounces club soda
Garnish with mint
Directions
- Fill a pint glass 1/3 full with ice, then add mint leaves.
- Add the lime juice and simple syrup.
- Lightly mash the leaves together with the liquid using a muddle stick or wooden pestle, careful not to tear the leaves.
- Fill the glass with more ice, then add club soda.
- Garnish with mint, serve, and enjoy!
Avance Care Nutrition Services is offering a virtual holiday mini-series that will provide strategies on ways to tackle this holiday season while still working towards your nutrition goals! Topics that we will cover include: holiday recipe swaps and resources, navigating healthy choices at parties and dining out, and finding lighter alcohol options. The series start November 19th, so don’t wait to feel your best this holiday season! Call our nutrition coordinators at 919.237 .1337 option 4, or visit here to learn more and submit an interest form.
References
- DeSilver KS and D. 10 facts about Americans and alcohol as ‘Dry January’ begins. Pew Research Center. January 3, 2024. Accessed September 28, 2024. https://www.pewresearch.org/short-reads/2024/01/03/10-facts-about-americans-and-alcohol-as-dry-january-begins/
- Whitney EN, Rolfes SR. Understanding Nutrition. Fourteenth edition. Cengage Learning; 2016.
- What Is A Standard Drink? | National Institute on Alcohol Abuse and Alcoholism (NIAAA). What Is A Standard Drink? September 28, 2024. Accessed September 28, 2024. https://www.niaaa.nih.gov/alcohols-effects-health/overview-alcohol-consumption/what-standard-drink
- CDC. Alcohol Use and Your Health. Alcohol Use. June 11, 2024. Accessed September 28, 2024. https://www.cdc.gov/alcohol/about-alcohol-use/index.html
- Gropper SAS, Smith JL, Carr TP. Advanced Nutrition and Human Metabolism. Seventh edition. Cengage Learning; 2018.
- Brown JE. Nutrition through the Life Cycle. Sixth edition. Cengage Learning; 2017.
- Appelhans BM, Bleil ME, Waring ME, et al. Beverages contribute extra calories to meals and daily energy intake in overweight and obese women. Physiol Behav. 2013;0:10.1016/j.physbeh.2013.09.004. doi:10.1016/j.physbeh.2013.09.004
- CDC. Alcohol Use and Your Health. Alcohol Use. June 11, 2024. Accessed October 3, 2024. https://www.cdc.gov/alcohol/about-alcohol-use/index.html