Healthy Eating on the Run Series - Tip 3

Heathy Eating on the Run Series: Tip Three – Alcoholic Beverages

So far in our healthy eating on the run series we have discussed two important concepts: reading the menu ahead of time and choosing less than two courses for your meal. Both of these concepts are food-related. One area that we tend to forget about (or maybe don’t want to) is alcohol.

For many, I know going out to eat is one of the few times alcohol is consumed. While we usually remember to account for what we eat, we forget the calories from what we drink. Depending on your choice of beverage, it could pack on just as many calories as the meal itself. On top of that, many cocktails are loaded with unhealthy added sugars. To keep your calorie intake down, limit the amount of alcoholic beverages you consume and choose drinks that have fewer calories. Below is summary of some common beverages and the amount of calories in each:

• Light Beer (12 oz.) – 50-120 calories
• Regular Beer (12 oz.) – 110-320 calories
• Malt Beverages (12 oz.) – 150-350 calories (examples include spiked lemonade and cider)
• Wine, red and white (6 oz.) – 150 calories
• Dessert Wine (3.5 oz.) – 170 calories
• Liquor (1.5 oz.) – 100 calories (includes rum, whiskey, vodka, tequila, gin)
• Margarita – 350+ calories, varies
• Martini – 160+ calories, varies
• Sangria – 250+ calories, varies
• Daiquiri – 300+ calories, varies
• Mudslide – 525+ calories, varies

The lightest choices are wines, liquor, and light beers. When it comes to liquor, choose a sugar-free mixer like soda water instead of the sugary juices and sodas that will add more calories. Be careful of fruity beverages, frozen drinks, and creamy drinks. These will have the highest amount of calories. Also, don’t forget the size of the drink. Calories increase as the drink gets bigger.

When planning your meal ahead of time, don’t forget to factor in alcohol. If you really want to have a cocktail, maybe cut back on the complimentary bread or skip dessert. Budget your calories just like you budget your money. That will help you maintain your weight and your overall health.