5 Tips-ys For Mindful Drinking this Summer
Summer is time for sunshine and socializing. The warm weather is a great environment for getting out of the house and meeting up with friends and family. Socializing often goes hand in hand with drinking alcohol, which can be stressful to balance if you are working on improving your health. Don’t forget that balance is part of a healthy lifestyle so drinking can fit in if done so in moderation!
Alcohol provides 7 calories per gram, which is more calorie than carbohydrates and protein have at just 4 calories per gram. But unlike carbs and protein, alcohol does not provide nutritive value to our diets. The only nutrition we get from alcohol is from whatever the drink is mixed with. For example, the grapes in wine contain resveratrol, which is an antioxidant known to decrease inflammation in the body. Choosing the right type of drinks and planning ahead of time can help you enjoy the alcohol you are consuming without derailing your health goals.
Here are 5 tips for being mindful of your health goals when drinking alcohol:
1. Strategize. Pick and choose when you are going to treat yourself to alcoholic beverages, make it count! Limit your intake during the week if you know you have weekend plans that will contain alcohol drinking. Another way of planning ahead is bringing the alcohol of choice that you want to drink to a party to ensure there will be a lower calorie option.
2. Stay hydrated. Alcohol is a diuretic, so you are losing more water when drinking. Make sure you are well hydrated before you start drinking, both the day of and even the day before. A good rule of thumb to stay hydrated while drinking is to alternate each alcoholic beverage with a glass of water in between. This can also help you slow down your total alcohol intake.
3. Limit added sugar intake. The daily goal for added sugar intake is less than 25 grams per day. Some popular mixers like soda can have up to 37 grams of added sugar in one can. Other mixers like agave, simple syrup, and juices can have just as many. Stick to the lighter and simpler drinks and feel free to ask for no syrup or sweetener to limit the added sugar intake.
4. Add in nutritious ingredients. Many recipes for fancy cocktails include ingredients that will provide you with some vitamins and minerals like fruit and herbs. Look for recipes with these fresh ingredients for an additional healthy boost when drinking alcohol.
5. Don’t’ Be Afraid to Say No! Sometimes people feel pressure from friends or family to drink when they don’t want to or to drink more than they are comfortable with. Set boundaries with your loved ones and inform them of your health goals to get their support.
