My patients often ask me about if or how they can fit alcohol into their eating plans so I thought I would share some tips!
Also: My friends who know me best know that there is nothing I love more than a glass or 2 of red wine with my meal! :)
Firstly, it is always good to remember that all foods and drinks have a role. There are no "good" versus "bad" foods. Some provide nutrients such as energy, protein, healthy fats, fibre, vitamins, minerals or polyphenols; others may provide only pure enjoyment or form part of a social experience. No foods or food groups need to be completely excluded BUT it is important that as a baseline, we get in all the nutrition that our bodies need. Over and above that, all "treats" or "play" foods/drinks can definitely be included for the pure joy and experience; as long as the outcome is still a positive one!
The goal for living a healthy lifestyle is to FEEL good from all the foods that you choose to put in to your body or from the way you choose to move your body. It doesn't FEEL good to over-consume alcohol to the point of feeling sick, dehydrated and full of regret or guilt. But, enjoying a glass of wine with a delicious meal, or celebrating something with a glass of champagne for example would have a positive outcome if you enjoyed the social experience of it.
Remember that 1 glass of wine (125ml) = 1 flute of champagne = 1 Lite beer = 1 tot of any spirit in the energy or calories that it provides, so whatever you prefer to drink, try to pace yourself and savour it! Its a treat!
Try making some of these swaps if you do drink alcohol, to help you slow down:
Order singles instead of doubles
Drink lite beer instead of regular beer.
Alternate glasses of water with alcoholic drinks. This will help you to drink less and stayed hydrated at the same time.
Extend your drink by adding a non-sugary mixer such as soda water, sparkling water or a sugar free soft drink, or top up your drink with ice.
Don't top up your glass until it is empty so that you can keep track of how much you are drinking.
Savour your drink. Drink slowly, take small sips and pace yourself. You can still enjoy that drink or 2 with friends in a social setting, but it's not a race!
Give your body a break. Having at least two alcohol-free days every week will help your liver repair itself
I hope these tips are useful xx
For personalized guidance in making food choices that make you FEEL good at home, at work or when out socializing, book a one-on-one consultation.