Alcohol

How much is it safe to drink, and how many calories in various drinks?

Alcohol is high in calories (1g = 7kcal). In a perfect world, none of us would touch it, especially whilst following weight loss goals. However, in reality we all like a drink. It is important to keep your intake of alcohol under control - moderation is the key.

How Much Is It Safe to Drink?

The Royal College of Physicians recommends that alcohol consumption be no more than 21 units a week for men; 14 units a week for women. It is better for health to spread alcohol units (up to the maximum recommended) throughout the week, than to drink large amounts in a single day or weekend. Therefore women should aim to consume no more than 2 units a day; men 3 units a day.

What Is A Unit? 

One unit of alcohol is the amount in a third of a pint of beer, a single (25ml) measure of spirit, a small glass (125ml) table wine, or a small glass (50ml) of fortified wine, such as sherry.

Example Calories in 1 Unit of alcohol

1/3 pint beer	73 kcal
1 single measure of spirits	52 kcal
1 small wine glass wine	85 kcal
1 small glass sherry	56 kcal

It is easy to see how even a "moderate" consumption of alcohol can have a very serious impact on your daily calorie quota: 3 units of beer could amount to a total 345kcal, 2 units of wine 160kcal.

Strength of Alcoholic Drinks

Strength of alcoholic drinks is measured by percentage of alcohol by volume (abv) generally shown on bottles as vol, eg. 40% vol on a bottle of spirits.

• Spirits have 38-45%; 
• Fortified wines (eg. sherry) 18-25%; 
• Liquers (eg. cointreau) 20-40%; 
• Red, white and rosé wines 9-13%; 
• Beer, cider and lager are normally 4-6% though extra strong brands can have up to 10%.

How Many Calories in Various Alcoholic Drinks?

	Calorie content
1 Pint/568ml Lager	233
1 Pint/568ml Lager, Low Alcohol	57
1 Pint/568ml Beer, Bitter	182
1 Pint/568ml Cider, Sweet	240
1 Pint/568ml Cider, Low Alcohol	97
1 Pint/568ml Beer, Bitter, Low Alcohol	74
1 Shot/25ml Spirits, 37.5% Volume	52
1 Shot/25ml Spirits, 40% Volume	56
1 Bottle/275ml Alcopops (Calculated Estimate)	201
1 Glass/125ml Wine, Red	85
1 Glass/125ml Wine, White	88
1 Glass/50ml Sherry, Sweet	68
1 Glass/50ml Sherry, Dry	58

Calories in Popular Mixers

	Calorie content
1 Glass/250ml Tonic Water	83
1 Glass/250ml Cola, Coca Cola*	107
1 Glass/250ml Cola, Diet, Coca Cola*	1
1 Glass/250ml Lemonade	53
1 Glass/250ml Diet Lemonade	4
1 Glass/200ml Orange Juice, Unsweetened	72
1 Shot/25ml Lime Cordial	28

Ways to Reduce the Calories

• Try alternating alcoholic drinks with low calorie non-alcoholic drinks or water.
• Ask for low calorie / diet mixers where possible.
• Make your wine into a spritzer (a longer drink), or your lager into a shandy - both have fewer calories. 
• Substitute your "alcopop" for a shot of spirit and a low calorie mixer - about a quarter of the calories!

Make Allowance in Your Calorie Quota

Plan your alcohol into your daily calorie quota so you can enjoy a glass or two. If you know you will be drinking at the weekend, try to save some calories each day in advance, so you can eat normally before you go out. 

Don't Skip Meals to Allow for Drinks 

Don't be tempted to skip meals to allow for drinks, alcohol won't satisfy your hunger. In fact, alcohol lowers blood sugar levels (it prevents sugar that is normally stored in the liver, as glycogen, from breaking down). A drop in blood sugar levels sends signals to the brain you are hungry. With alcohol in your system, willpower can go out of the window and the snack attacks kick in. 

Eating a proper meal before you go out will line your stomach and slow the rate at which alcohol absorbs into your bloodstream. Keeping you in control of how much you eat and drink.