By Theresa Stahl, RD, LDN 

Q: I’m a moderate drinker, but I’m afraid the alcoholic beverages are causing me to gain weight. Do you have any tips for low-cal libations?

A:  Alcohol provides calories without significant nutrients and, therefore, alcohol calories are considered “empty” calories.  Alcohol provides 7 calories per gram, which is more than the 4 calories per gram provided by carbohydrates and protein.  

These calories can quickly add up and contribute to weight gain.  Some large drinks, like margaritas with double shots and extra mixers, can provide up to 1,000 calories or more in one drink.  And a 6-pack of beer imparts almost 900 calories.  Alcohol can also contribute to weight gain in other interesting ways.  In small amounts, alcohol stimulates the appetite, which can lead to overeating.  Also, it is quickly absorbed into our bodies and decreases inhibitions, which may also lead to overeating.  

According to the Dietary Guidelines for Americans, moderate alcohol intake is considered one drink for women and two drinks for men per day. Twelve fluid ounces of regular beer, 5 fluid ounces of wine, or 1.5 fluid ounces of 80-proof distilled spirits count as one drink. This definition of moderation is not intended as an average over several days but rather as the amount consumed on any single day.
 
Consuming more than this amount increases the risk for motor vehicle accidents, other injuries, high blood pressure, stroke, some types of cancer, and suicide. Also, compared with women who don’t drink, women who exceed one drink per day appear to have a slightly higher risk of breast cancer. So, there are important reasons, in addition to weight gain, to evaluate your drinking habits.

The USDA offers this guide to the calorie content of various drinks.  Higher alcohol content (higher percent alcohol or higher proof) and mixing alcohol with other beverages, such as calorically sweetened soft drinks, tonic water, fruit juice, or cream, increases the amount of calories in the beverage.

Beverage             Approx. Calories Per 1 Fl. Oz        Example Serving            Approx. Total Calories

Beer (regular)                   12                                                       12 oz                                        144

Beer (light)                         9                                                         12 oz                                        108

White wine                         20                                                        5 oz                                         100

Red wine                           21                                                        5 oz                                          105

Sweet dessert wine        47                                                        3 oz                                           141

80 proof distilled spirits
(gin, rum, vodka, whiskey) 64                                                   1.5 oz                                         96

And don’t forget about the added calories from garnishes such as sugar-rimmed and graham-cracker-rimmed glasses or other additional chocolate treats.

For lower calorie libations, choose wine, light beer, or cocktails made with calorie-free mixers, such as club soda or diet tonic or diet sodas.  Since juice calories can add up quickly, use light juices if desired.  Also, control your intake by alternating alcoholic drinks with non-alcoholic, calorie-free drinks such as water, club soda, tea, or coffee.  In addition to the drinks on the above chart, some lower calorie drinks include: wine spritzer (5 oz. = 100 calories), mimosa (4 oz. = 75 calories), champagne (5 oz = 105-120 calories), and bloody mary (5 oz = 118 calories).  Higher calorie drinks to limit or avoid include: pina colada (6 oz = 378 calories), chocolate martini (450 calories), long island iced tea (8 oz = 780 calories), and coffee liqueur (3 oz.=350 calories).