What Alcoholic Beverages Are Healthiest (and How to Lighten Them Up)

What Alcoholic Beverages Are Healthiest (and How to Lighten Them Up)

With the holiday season in full swing, many find themselves faced with more opportunities to enjoy festive cocktails. If you’re working on weight loss or mindful eating, you may think avoiding alcohol is the only way to stay on track. But in reality, being overly restrictive can lead to feelings of deprivation and even overeating. By approaching holiday drinks with a bit of strategy, you can indulge without guilt.

Three Key Considerations for Alcoholic Beverages

When enjoying a cocktail, keep these three factors in mind: the type of alcohol, portion size, and mixers used.

Alcohol Type Matters

Not all alcoholic beverages are created equal. Some types of alcohol are lower in calories, carbs, and sugar than others. Here’s what to consider:

• Vodka, Rum, Gin, and Whiskey: These are the lowest in calories and carbs.
• Red Wine: A better choice than white wine, as it contains heart-healthy antioxidants and polyphenols like resveratrol. It’s even included in the Mediterranean diet for its health benefits.

Mixers Make a Difference

More often than not, it’s the mixers—syrups, juices, and sodas—that add significant calories, primarily from sugar. Try these healthier alternatives:

• Fresh Fruit and Juices: Add natural flavor and vitamins.
• Sparkling Water and Club Soda: Create a refreshing fizz without extra calories.
• Herbs and Botanicals: Use ingredients like fresh mint, ginger, and bitters to enhance flavor naturally.

To cut calories, limit yourself to one or two servings and skip sugary mixers.

Portion Control Is Key

Moderation is crucial for alcohol consumption, especially during the holidays. Not every gathering needs to involve a celebratory drink. Opt for mocktails or non-alcoholic options like sparkling water with lime to capture the festive spirit without alcohol.

Lightened-Up Cocktails to Try

Enjoying the holidays doesn’t mean you have to skip cocktails entirely. Here are some healthier versions of classic cocktails to help you indulge mindfully.

1. Bloody Mary

This sugar-free brunch staple is under 100 calories and contains vegetable nutrients. Skip the salted rim and use minimal salt for a low-sodium, flavorful drink.

Ingredients

• 1 ounce vodka
• 4 ounces tomato juice
• 2 dashes Worcestershire sauce
• 2 dashes Tabasco sauce
• Juice of ½ lemon
• 1/8 teaspoon celery salt
• Pepper to taste
• 1 stalk of celery for garnish
• 1 teaspoon fresh horseradish

2. Screwdriver

Reduce calories by adding sparkling water and using less orange juice. A simple garnish of orange elevates this classic cocktail.

Ingredients

• 1 ½ ounces vodka
• 2 ounces orange juice
• Splash of sparkling water

3. Bourbon and Soda

This timeless drink is less than 100 calories and perfect for sipping.

Ingredients

• 1 ½ ounces bourbon
• 2 ounces club soda
• Squeeze of lime

4. Wine Spritzer

With only 40 calories per serving, this is one of the lowest-calorie options. Opt for red wine for added antioxidants.

Ingredients

• 2 ounces wine
• 2 ounces sparkling water

5. Sparkling Greyhound

This cocktail offers more flavor than a simple vodka soda while staying under 90 calories.

Ingredients

• 1 ounce grapefruit juice
• 2 ounces vodka or gin
• 2 ounces club soda

6. Paloma

Similar to a margarita but with grapefruit and lime juice, this refreshing drink is around 121 calories.

Ingredients

• 1 ½ ounces tequila
• 2 ounces grapefruit juice (fresh preferred)
• ½ ounce lime juice
• Splash of club soda

The Bottom Line

Consuming alcohol mindfully during the holiday season is key to maintaining your health and wellness goals. Focus on choosing low-calorie spirits, minimizing sugary mixers, and drinking in moderation to enjoy a healthier holiday experience.