Karen Kay Massey RD/LD, CDE, INTEGRIS Health Community Nutrition Coordinator

Hot buttered rum, Toddies, Wassail, Eggnog…….Do you have a “holiday nip?”

From a nutrition standpoint—alcohol is a complex substance.  If you don’t drink alcohol, don’t start.  The 2005 Dietary Guidelines are quick to point out that alcohol is highly addictive and should NOT be added to the diet for so-called, “nutritional” benefits.  This is especially true for young drinkers.  Early exposure to alcohol increases the chances of (one-day) becoming an alcoholic.   

FOR ADULTS WHO ALREADY DRINK…..(and can limit their intake)

The U.S. Dietary Guidelines define “moderation” as follows:

• ♂ Gentlemen: No more than 2 drinks per day.     
• ♀ Ladies: No more than 1 drink per day.

NO “Saving” Up!

Drinking more than one drink per day for women and two drinks per day for men increases the risk for accidents, injury, high blood pressure, stoke, violence, cancer and suicide.

ONE “DRINK” IS DEFINED AS:

• 12-ounce beer
• 5-ounces wine
• 1 ½ oz distilled spirits (80-proof)

NOTES FOR “DIETERS”

If you are trying to lose weight—here’s some pointers about alcohol:

• Alcohol has 7 calories per gram.  (That’s more than carbohydrate or protein, and almost as much as fat!)
• Alcohol can stimulate appetite.
• Alcohol lowers your “resolve” not to eat tempting foods. 
• The term, “beer belly” is true…..when alcohol is in the system, the body tends to store excess calories in the belly area. 
• Besides the calories in the alcohol itself—“mixers” add up quick!  Allow 50-60 calories per fluid ounce for fancy drinks, such as daiquiris, pina coladas or margaritas.  

PREGNANT WOMEN SHOULD NOT DRINK AT ALL. THERE IS NO “SAFE” AMOUNT.