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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 half a pint of beer, a single
(25ml) measure of spirit, a small glass (120ml) table wine, or a small
glass (50ml) of fortified wine, such as sherry.
Example calories in 1 unit of alcohol:
- ˝ pint beer
115kcal
- 1 single measure of spirits
52kcal
- 1 small glass wine 80kcal
- 1 small glass sherry
68kcal
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?
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Calorie content
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1 Pint/568ml Lager
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230
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1 Pint/568ml Lager, Low Alcohol
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57
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1 Pint/568ml Beer, Bitter
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182
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1 Pint/568ml Cider, Sweet
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240
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1 Pint/568ml Cider, Low Alcohol
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97
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1 Pint/568ml Beer, Bitter, Low Alcohol
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74
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1 Shot/25ml Spirits, 37.5% Volume
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48
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1 Shot/25ml Spirits, 40% Volume
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52
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1 Bottle/275ml Alcopops (Calculated Estimate)
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200
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1 Glass/120ml Wine, Red
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80
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1 Glass/120ml Wine, White
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77
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1 Glass/50ml Sherry, Sweet
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68
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1 Glass/50ml Sherry, Dry
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58
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Calories in Popular Mixers
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Calorie content
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1 Glass/250ml Tonic Water
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83
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1 Glass/250ml Cola, Coca Cola*
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105
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1 Glass/250ml Cola, Diet, Coca Cola*
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1
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1 Glass/250ml Lemonade
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53
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1 Glass/250ml Diet Lemonade
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3
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1 Glass/200ml Orange Juice, Unsweetened
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72
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1 Shot/25ml Lime Cordial
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28
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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.
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