Substitution List Topic: Alcohol

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Alcohol Category

When trying to get to your goal weight, it’s helpful to avoid alcohol. Protein and carbohydrates provide 4 calories per gram, fat provides 9 calories per gram, and alcohol 7 calories per gram. When you're trying to be frugal with your calories, drinking can decrease your inhibitions and you may be tempted to eat more than you need. We've seen research that has shown, however, that small amounts of alcohol may be beneficial, so once you've achieved your goal, you may include alcohol as part of your meal plan -- but don't sacrifice good nutrition for alcohol. Make sure you review your alcohol intake with your personal physician.

1 serving of any of the following alcoholic beverages provides approximately 80-100 calories:

  • 8 oz regular beer
  • 12 oz light beer
  • 4 oz wine
  • 1.5 oz distilled spirits (whiskey, scotch, gin, vodka, rum)

Keep in mind that mixed drinks, made with regular soda, juice, or mixes, will have double or triple the calories. Use sodium-free club soda or sugar-free tonics or sodas to control the calories.