Including Alcohol in a Healthy Diet
Alcohol is a non-essential macronutrient that provides 7 calories per gram. Because of its caloric density, large intakes of alcohol have been linked to weight gain. If you are looking to improve your health, nutrition, or manage your weight, you may feel the need to remove alcohol from your diet completely. Although this is an option, health and weight management can still be achieved by incorporating alcohol in moderate amounts and making a few swaps.
Disadvantages to Excessive Alcohol Intake:
Delayed Fat Burning-The body prioritizes metabolizing alcohol out of the body before it will use other energy sources such as fat and carbohydrates.
Dehydration-Alcohol is a diuretic, which causes your body to remove fluid through frequent urination. This may also lead to decreased performance in fitness related activities.
Disrupts Sleep-disrupts sleep duration of sleep states, negatively altering total sleep time.
Increased Risk for Gout, Fatty Liver, and Heart Disease-through accumulation of uric acid and triglycerides in the blood.
What are the recommendations to maintain good health?
Women: 1 serving of alcohol per day
Men: 2 servings of alcohol per day
What is a Serving? According to the USDA Food Database1, the following table shows healthier alcoholic beverages, serving size, and caloric content.
Light beer/Alcoholic Seltzer
12 fl oz (355 ml)
103 calories
Red wine
5 fl oz (148 ml)
125 calories
White wine
5 fl oz (148 ml)
128 calories
Rum (80-proof)
1.5 fl oz (44 ml)
100 calories
Whiskey (80-proof)
1.5 fl oz (44 ml)
100 calories
Gin (80-proof)
1.5 fl oz (44 ml)
100 calories
Vodka (94-proof)
1.5 fl oz (44 ml)
116 calories
Additional Tips: Skip the sugary sweeteners and syrups. Instead, mix liquor with low-carb options such as diet soda or sugar-free tonic water. Remember to drink responsibly.
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