After a long week, you probably look forward to starting the weekend at Happy Hour—whether at home or in your favorite local watering hole. Before you start drinking, though, be careful with the high calorie count in alcohol, it can end up right on your belly, says Jim White, registered dietician and American Dietetic spokesperson. But, it’s not just the alcohol you have to look out for, mixers and size, too. Standard servings start at 12 ounces for beer, 5 ounces per glass of wine and 1.5 ounces for liquor – at a restaurant or bar, you might get double that! Plus, when you’re drinking, inhibitions go by the wayside and those cheesy nachos, that taqueria truck or visit to the late-night eats spot on the way home look really good, so you’re doing double damage. It is possible to kick back with the fellas without undoing your workout. One rule of thumb: mix in a water between drinks, says White.
There are also ways to cut calories. Beer, rum, vino tinto name your poison, ‘LLERO found the best drink options that contain fewer calories to help keep off those love handles. Salud!
Wine: Drink Up
Wine is the most diet-friendly option you can fill your glass with. In general, each five-ounce glass has only about 120 calories, and zero fat, sodium and cholesterol. Plus, studies have shown that antioxidants in red wine may offer heart-healthy benefits. However, the calories can nearly double depending on the size of glass and how fast you top it off before it’s empty. So, be sure to keep track of those refills.
Pinto Grigio 122 calories, 0 g fat, 3 g carb
Cabernet Sauvignon 122 calories, 0 g fat, 4 g carb
Merlot 122 calories, 0 g fat, 4 g carb
Pinot Noir 121 calories, 0 g fat, 3 g carb
Sauvignon Blanc 119 calories, 0 g fat, 3 g carb
(all nutritional information based on a 5-ounce serving)
Beer: Swig Lightly
With about 150 calories per 12-ounce serving, beer isn’t too high in calories and is a good choice. But it’s trying to stick to just one that’s difficult. If you have five at a time on Friday and Saturday night you’re looking at 1,000+ calories! If you go with beer, be sure to opt for lighter styles since darker beers also tend to have more calories. Consider, too, that when you’re splitting a pitcher, it’s hard to eyeball how much you’re actually downing at a time. Go for light beer (there are actually some good ones that don’t taste like water) to increase volume and cut about a quarter of the calories.
Budweiser Select 99 calories, 0 g fat, 3.1 g carb
Miller Lite 96 calories, 0 g fat, 3.2 g carb
Michelob Ultra 95 calories, 0 g fat, 2.6 carb
Amstel Light 95 calories, 0 g fat, 5 g carb
Beck’s Premier Light 64 calories, 0 g fat, 3.9 g carb
(all nutritional information based on a 12-ounce serving)
Hard Liquor: Go Easy
A one-ounce shot of hard liquor (80 proof) contains about 65 calories. The higher the proof, the higher the calories (100 proof has about 80 calories). When you figure most cocktails are made with 1.5 – 2 ounces, plus mixers like juice and soda (100 calories on average for 8 ounces), you’re looking at more than 200 calories. Gotta have your rum or whiskey? Use calorie-free mixers – club soda, diet tonic, diet soda – or order it on the rocks or reversed (e.g., club soda with a splash of vodka).
Vermouth 67 calories, 0 grams fat, 5.25 grams carb
Jack Daniels 96 calories, 0 grams fat, 0 grams carb
Smirnoff Red Label 96 calories, 0 grams fat, 0 grams carb
Don Julio’s Tequila 96 calories, 0 grams fat, 0 grams carb
Bacardi Superior 98 calories calories, 0 grams fat, 0 grams carb
Grey Goose Vodka 103.5 calories, 0 grams fat, 0 grams carb
Tanqueray’s Gin 114 calories, 0 grams fat, 0 grams carb
(all nutritional information based on a 1.5-ounce serving
Alcohol can still be a part of a healthy lifestyle, says White. To keep off a gut, try to drink in moderation – the recommended amount for men is 1-2 drinks daily (go over that, though, and the benefits are outweighed). And, increase cardio to burn off the excess drink calories (e.g., one glass of wine equals 30 minutes of walking or 15 minutes of jogging). Adds White: “You can still have a six-pack and drink alcohol.” We’ll drink to that.
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