By: Paige Valentik MPS, RD, LDN

My mom and sisters keep telling me it’s too early to get into the Christmas spirit (especially with how warm it is), but I can’t help myself. Maybe it’s the excitement Charlotte has or the anxiety of playing “Santa”, but I’m ready for the holiday season to say the least. With that being said, I thought it’d be fun to do a “Holiday Calorie Watch” blog post series. The first being about alcohol since it is also football season and if you’re Penn State and/or Eagles fans like our family, you may need a few adult beverages when watching these games.

Alcohol can be a hidden source of extra calories in your diet, especially during the holiday season when parties and celebrations are in full swing. Understanding the calorie content of different types of alcoholic drinks can help you make more informed choices and stay on track with your weight management goals.

The number of calories in an alcoholic beverage depends on its alcohol content, serving size, and added mixers. Here’s a quick breakdown of some common alcoholic drinks and their calorie counts:

• Beer: A 12-ounce can of regular beer contains about 150 calories. Light beer typically has fewer calories, around 100-110 per 12 ounces, while heavier beers can be in the 200-300 range.
• Wine: A 5-ounce glass of dry wine (red or white) typically contains around 120-125 calories. Sweet wines or dessert wines can pack more calories, sometimes over 200 per serving.
• Spirits: A 1.5-ounce serving of distilled spirits (like vodka, gin, rum, or whiskey) typically contains around 90-100 calories. However, the calorie count can increase significantly if the liquor is mixed with sugary sodas, juices, or syrups.
• Cocktails: Mixed drinks can vary widely in calorie content depending on the ingredients. A margarita, for example, can have 200-300 calories, while a mojito may have around 150-200.

Tips for Watching Your Alcohol Intake:

• Mind the Mixers and Snacks: Avoid sugary sodas, juices, or syrups that can quickly add empty calories to your drink. Opt for club soda, sparkling water, or fresh lime and lemon for flavor without the extra calories. Also, be aware of snacking on salty, sweet, or greasy food items once you’ve had a few!
• Drink Mindfully: Keeping track of your drinks can help you stay within your calorie goals. Consider alternating alcoholic drinks with water to stay hydrated and reduce overall consumption. It never hurts to remind anyone of any age, PLEASE do not drink and drive.
• Small Servings: If you’re counting calories, it’s a good idea to stick to standard drink sizes. A “serving” of beer, wine, or spirits should ideally contain no more than 100-150 calories. I’ll admit it…more often than not my wine pour is heavier than the 5-ounce serving size.

During the holidays, the temptation to indulge in rich foods and alcoholic beverages is high. While enjoying the occasional drink is fine, regular consumption can quickly add up, potentially derailing your weight management efforts. By choosing lower-calorie options and being mindful of your intake, you can still enjoy the festivities without compromising your health or fitness goals.