Let's Talk Alcohol
From a Dietitian’s standpoint, alcohol is an energy dense, nutrient poor drink with little nutritional value. Often, alcohol is something that creeps into our diet without us being aware of how much we are actually consuming. Today we invite you to take a moment to check-in with your alcohol intake and consider the following before your next drink.
Wine and Dine
When picturing typical drinking scenarios, a glass of wine is usually not solo. It is often accompanied by a cheese board and pizza whilst beer teams up with a burger and chips. Studies have found that when drinking, we can eat up to 30% more than we generally would. Our food choices also tend to be higher in saturated fat, salt and sugar. These eating habits usually carry on to the next day when waking up with a nasty hangover. When drinking, alcohol is also used as the body’s first source of fuel. This means that excess intake from food is generally stored as adipose (fat) tissue rather than being broken down and used as energy.
Size matters
“In the 1700s the average-sized wine glass could hold just 66ml of the tipple. Today it’s not unusual to be handed a glass that holds almost half a litre”
- The Guardian
It may come as no surprise that our wine glasses are now larger than ever! With a standard serve of wine being 100 ml, that “one glass of wine” might actually be equivalent to four standard drinks.
Challenge: next time you are having a glass OF WINE at home, measure 100 ml AND pour it into your glass to see what one standard drink looks like.
The long-term effects of alcohol… we won’t raise our glass to that
Heavy alcohol consumption for a long period of time is associated with various health concerns. This includes increased risk of diabetes, weight gain, high blood pressure, liver cirrhosis, reduced male and female fertility and increased likelihood of certain cancers such as oesophageal, stomach, bowel and liver. Brain and mental health concerns are also prevalent, including lower brain volume, poorer memory and increased risk of suicide and substance abuse.
How to reduce alcohol intake
Below are some tips to help you cut down on your alcohol intake:
1. Trial non-alcoholic beverages
A great way to feel as though you are still enjoying a drink without all the extra baggage that comes with it. Why not pick up a zero alcohol wine or beer next time you head to the supermarkets or try our tasty mocktails and alcohol-free sangria below!
2. Change up the scene
Rather than meeting friends for after work drinks, mix it up and meet over coffee or go for a scenic walk.
3. Make your intentions clear
Letting your family and friends know you are trying to cut down on your alcohol intake can be a great way to get support.
4. Be the designated driver
Establishing yourself as the driver for the night allows you to make your intentions clear. Bonus, you will save extra pennies from Uber fees!
Mocktail Sangria
Ingredients
2 cups sugar-free cranberry juice
2 cups diet ginger beer
1 cup of seasonal fruit, roughly chopped (e.g. apples, pear, strawberries, oranges)
½ cup mint leaves
1 teaspoon ground cinnamon
1 small lemon, cut into thin slices
Ice, to serve
Method
Divide ice then fruit evenly amongst 4 serving glasses
In a jug combine cinnamon, ginger beer and cranberry juice. Pour evenly into the glasses. Top with mint leaves, and lemon. Enjoy!