Alcohol and Your Health: Tips from a Registered Dietitian

Welcome to my blog where I will discuss the delicate relationship between alcohol and your health. As a registered dietitian, I am here to provide you with evidence-based insights and practical tips to help you strike a balance that supports both your social life and overall well-being.

How Much Alcohol is Recommended?
The 2020-2025 Dietary Guidelines for Americans recommend limiting alcohol to one drink per day for women and no more than two drinks per day for men. This guideline helps minimize the health risks associated with alcohol. The kind of alcohol isn’t noted but the appropriate serving sizes based on the type of drink are:

• 12 ounces of a beer
• 5 ounces of wine
• 1.5 ounces of hard liquor or distilled spirits

Eat Before You Drink
Consuming a balanced meal before drinking can slow down the absorption of alcohol, reducing its impact on your body. Include protein, heart-healthy fats, and complex carbohydrates in your pre-drinking meal. Examples include:

• Salmon with quinoa and roasted asparagus
• Sweet potato mushroom frittata and toasted 100% whole wheat bread
• Tofu bowl with rice and stir-fry vegetables
• Paneer or chicken tikka
• Grilled shrimp tacos and vegetables

Choose Wisely
Opt for drinks that are lower in alcohol content and calories. Light beer, wine spritzers, or mixed drinks with less alcohol can be good choices. Be mindful of added sugars in mixers, as excessive sugar consumption can have many health implications.

Hydrate, Hydrate, Hydrate
Alcohol is dehydrating, so it’s crucial to stay hydrated. Drink a glass of water after an alcoholic drink to help reduce dehydration. Adequate hydration can also assist in preventing hangovers.

Watch for Extra Calories
Alcoholic beverages often come with additional calories, and these are often considered “empty” since they don’t provide essential nutrients. Factor in these calories into your overall daily intake, especially if you’re trying to manage your health.

Can be Harmful to your Health
Excessive alcohol can affect the quality of your sleep causing you to wake up in the middle of the night. It’s important to stop drinking four hours before bed. Drinking too much alcohol may cause swelling and inflammation of your liver resulting in alcohol-related liver diseases. Each time the liver filters alcohol, some of the liver cells die. The liver can regenerate new cells but drinking too much over the years reduces its ability to regenerate–leading to serious and permanent damage.

Remember, balance is key, and being mindful of your choices can help you enjoy social occasions without compromising your health. Cheers to a healthy and balanced lifestyle!

Nutritionally Yours,

Jerlyn