Hardly anyone knows the nutrition facts or the proper measurements for alcoholic beverages since labels aren’t required. The details aren’t easy to come by. This often translates to, “well then, eh, who cares.”
Considering game-days and the upcoming holidays, perhaps it’d be wise to worth find out. Awareness is key!
How alcohol impacts your health and weight is largely dependent on how much you have, and your overall calorie balance.
First, let’s define a standard alcoholic “drink.” Then, we’ll look at what the labels don’t tell you so you can make an informed decision as to whether consumption of the bubbly beverages is worthwhile for you.
Alcoholic “drink” equivalents:
- 12 ounces of beer
- 8 ounces of malt liquor
- 5 ounces of wine
- 1.5 ounces or a “shot” of 80-proof liquor
Though moderate alcohol intake can be part of a healthy diet, our nation’s obesity level is an indication of how difficult moderation is when it comes to food and drink. Moderate drinking is defined as:
- up to 1 daily drink for a woman
- up to 2 for a man
(both in the measured servings noted above)
According a recent Gallup poll, of those who consume alcohol, most report having about 4 drinks per week. Though this is considered moderate, keep in mind that the calories do have to be burned off or they will be stored securely on your body as fat tissue until there is a different purpose for them (fuel for movement and basic body functions), and most typically around the waist…”the beer gut.”
Speaking of calories, research shows that drinking even a moderate amount of alcohol impacts the number of servings you eat around the time you are drinking – thus more calories to burn off. The sugar content in most mixers contributes further calories from the alcohol as well. (This graphic does not combine the alcohol and mixers, so be sure to do the math).
Consider if you get to the gym 3 times this week and also have 2 glasses of wine 3 nights this week (perhaps filled a little past the 5-ounce mark?).
The drinks might be an even calorie swap for the workouts. Most people already have plenty of stored calories in the form of fat tissue to burn off during workouts, without adding in those weekly drinks. I know, it’s not the best news for those who enjoy an evening drink or two regularly to realize their workouts are just to burn off their bubblies.
But, it’s important to be aware instead of just thinking “who knows, who cares.”
Cutting back might be the difference-maker in being the best you!
If you enjoy a drink or two here and there, the question to ask yourself is, “is it worth it?” For many of my female clients who struggle with this question, learning of the dramatically increased breast cancer risk with 2 or more daily drinks is enough to help them to strongly consider cutting back.
Other cancers that are linked to alcohol intake include esophageal cancer, colorectal cancer, and cancers of the head, neck and liver. If you have a family history of cancer, particularly breast cancer, or any additional cancer risk factors, you may want to consider the aforementioned question even more carefully.
For those who are watching their waistlines, I recommend avoiding alcohol for a few weeks to see how it affects you. You may notice a big enough difference in your waistline to motivate you to cut back (or in your triglycerides).
If you happen to have an unhealthy attachment to alcohol, or have begun using it as a coping tool when life is hard, taking a break from drinking will also serve to identify that.
“Is it worth it?” is a great question to carefully consider when consuming any indulgent beverage or food. I teach my clients that healthy eating and weight managements is NOT about restriction, it’s about being strategic, and savoring what matters to you most.
If you decide that having alcohol or other splurges are part of strategic living for you, then be sure to slowly savor every sip or bite mindfully, and make sure both general movement and purposeful exercise are part of your lifestyle as well!
