How 7 Nutritionists Make Their Alcoholic Drinks a Little Bit Healthier
Here are small tweaks you can make to your spirits.
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If you’re one of many folks who enjoy kicking back at the end of the day with a cocktail or glass of wine, you’re not alone. Many registered dietitian nutritionists (RDNs) do the same! But many RDNs have learned ways to reduce the amount of alcohol in their boozy selections or add better-for-you ingredients.
According to the 2020-2025 dietary guidelines for Americans, men and women should consume no more than one and two drinks per day, respectively. One drink is defined as 12 fluid ounces of beer (5 percent ABV), five fluid ounces of wine (12 percent ABV), or one 1.5-fluid ounce shot of 80-proof liquor like vodka or rum. And no — you can’t save all your drinks for Friday night.
Below you’ll find seven ways you can try to make your next drink a little bit healthier.
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Add a Vegetable, Fruit or Herb
“The first thing I typically do to make a better-for-you alcoholic beverage is to add a veggie, fruit or herb — or a combination, like muddled or blended berries, lemon and mint — or carrot, gingerroot and cilantro,” explains Jackie Newgent, RDN, CDN, plant-forward culinary nutritionist and author of The Plant-Based Diabetes Cookbook. “You can punch up your produce intake for the day this way.”
Choose Lower-ABV Spirits
Judy Barbe, registered dietitian, MS RD, owner of LiveBest shops for lower-alcohol spirits. Her spirit of choice is bourbon, specifically Basil Hayden 40 percent. In addition, when mixing her cocktail, Barbe limits the alcohol pour to one or 1.5 fluid ounces, so it’s a less alcoholic drink overall.
Use 100-Percent Fruit Juice
Opt for 100-percent fruit juice. Lauren Manaker MS, RDN, LD, author of Fueling Male Fertility and nutrition partner with POM Wonderful says, “I love enjoying pretty and sweet mixed cocktails. But instead of using sugary mixers that are made with added sugars and artificial colors, I love using POM Wonderful’s 100-Percent Pomegranate Juice as an addition to my cocktails.” Manaker explains that pomegranate juice’s antioxidants help fight free radicals, which are unstable molecules that can cause damage to our bodies over time. It also has four times the antioxidants as green tea, on average.
Cut Down On the Added Sugar
Melissa Altman-Traub MS, RDN, LDN, freelance writer and food blogger makes a lighter mojito by “cutting the sugar down to a half of a teaspoon or none, using just one tablespoon of rum instead of a shot (three tablespoons), and substituting coconut rum for more flavor.” These changes decrease the amount of alcohol, added sugar and calories in the drink.
Measure the Alcohol
“One of my all-time favorite drinks is a Malibu Bay Breeze,” says Natalie Gillett, MS, RD, private practice dietitian. “It’s a delicious and refreshing cocktail that combines the tropical flavors of Malibu rum, cranberry juice and pineapple juice. Unfortunately, those juices can contribute to too much added sugars and calories.” Instead, Gillett recommends measuring out precisely 1.5 ounces of liquor. “It’s easy to over-pour directly from the bottle and at seven calories per gram, it [alcohol] adds up quickly.” Gillett further lightens up the cocktail by diluting the cranberry juice with water or sparkling water to reduce the overall sugar content and using fresh or 100-percent pineapple juice without any added sugars.
Make a Mocktail
Sanna Delmonico, MS, RDN, associate professor at the Culinary Institute of America makes a mock Aperol Spritz — and you’d never know the difference! “Fill a rocks glass or wine glass with ice. Pour in one tablespoon Aperol (or Campari) and one tablespoon lemon juice. Add a thick slice of orange and top with sparkling water. Add a dash or two of orange bitters, stir and enjoy!”
Make a Spritzer
“Lighten up your typical glass of wine by making it a spritzer!” says Bianca Tamburello, RDN, Dietitian with FRESH Communications, on behalf of FitVine Wine. “Add your favorite unflavored sparkling water and seasonal berries to a glass of white wine for a delicious and refreshing cocktail.”
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