While enjoying a drink can be a pleasurable experience, if you’re watching your weight, the excess calories from alcohol can pose a problem. Many alcoholic beverages are calorie-dense and offer little to no nutritional value. However, you can still enjoy your night out without sabotaging your diet by making smarter choices. Georgia Chilton, a nutritionist at Fresh Fitness Food, shares insights into the five worst summer drinks from an expert perspective and suggests healthier alternatives.
5 Worst Alcoholic Drinks for Your Diet
1. Beer
A pint of beer is a popular choice in summer beer gardens, but it can pack a significant caloric punch. Depending on the type, a pint can contain between 200 to 300 calories.
Swap: Opt for lower-calorie alternatives in the booming no- and low-alcohol beer market. Try options like Corona Extra (148 calories per bottle), Coors Light (102 calories per 350ml serving), or Lucky Saint (53 calories per bottle).
2. Piña Colada
This beachside favorite is one of the most calorific cocktails, with a typical serving containing around 300 to 400 calories. The high fat and sugar content come from coconut cream and pineapple juice.
Swap: For a similar taste with fewer calories, try rum and coconut water with a splash of pineapple juice. This option is hydrating and contains around 150 calories per serving. Alternatively, alcopops, which typically have about 170 calories, can be a lighter, sweet option.
3. Daiquiri
Daiquiris, whether frozen or unfrozen, can range from 200 to 300 calories, primarily due to high sugar content from pre-prepared mixes.
Swap: Opt for a classic daiquiri made with fresh lime juice, a little simple syrup, and rum, which contains about 120 to 150 calories per serving. A glass of prosecco (125ml) is another lower-calorie alternative at just 80 calories.
4. Long Island Iced Tea
Containing five types of alcohol (vodka, white rum, gin, tequila, and triple sec), a Long Island Iced Tea can exceed 500 calories due to its high alcohol and sugar content from coke and syrup.
Swap: A vodka soda with a splash of diet coke is a significantly lower-calorie and lower-sugar option, with about 100 to 150 calories per serving.
5. Espresso Martini
Although not the highest in calories (around 200 per drink), the combination of alcohol and caffeine in an espresso martini can be problematic, potentially leading to increased binge drinking and poor sleep quality.
Swap: Ask for a decaf version to reduce the caffeine impact. Use sugar-free coffee syrup or less syrup overall to maintain the espresso flavor with fewer calories. Alternatively, try a seltzer like White Claw Hard Seltzer Black Cherry, which has only 95 calories and can help keep you hydrated.
Tips for Drinking While on a Diet
A single night out won’t ruin your diet, but there are strategies to mitigate the impact of alcohol. Georgia suggests drinking water between alcoholic beverages to stay hydrated and reduce overall consumption. Having a nutritionally balanced meal before drinking can slow alcohol absorption and reduce cravings for high-calorie snacks.
Choose high-quality alcoholic beverages that you genuinely enjoy, such as fine wine, craft beer, or well-crafted cocktails, to enhance the experience and encourage moderation. Lower-alcohol or no-alcohol versions of your favorite drinks can also be a good option.
By making these simple swaps and following these tips, you can enjoy your drinks without significantly impacting your diet.