April is Alcohol Awareness Month. It is designed to increase public awareness about the dangers of alcohol and the effects of alcohol use disorder. The dangers of heavy drinking include liver damage, cardiovascular health risks, increased cancer risk, increased injuries from accidents, alcohol poisoning, and a host of other issues. This is an article focusing on the nutrition of consuming alcohol.
Moderate alcohol use is described as two drinks or less a day for men and one drink a day or less for women. Standard drinks are defined as:
- 12 ounces of beer
- 8 ounces of malt liquor
- 5 ounces of wine
- A shot or 1.5 ounces of liquor or spirits
Alcohol contains seven calories per gram. For comparison, protein and carbohydrates contain four calories per gram, and fat contains nine calories per gram. A dark beer can easily cost 300 calories with just one serving. Consuming a couple of beers after work… and you have easily consumed 600 calories. Wine can save you calories; however, you will need to be aware of those calories. A lighter Pinot Noir has about 121 calories per five-ounce serving, whereas a darker red can mean 125 calories per five-ounce serving. Mixed drinks can also vary, with a four-ounce mimosa at 75 calories and an 8-ounce white Russian packing 568 calories. A four-ounce margarita can cost 168 calories, but when was the last time you were served four ounces?
Let’s talk about the micronutrient aspects of alcohol. Water-soluble vitamins are easily lost due to alcohol use. Water-soluble b vitamins are essential to mental and emotional well-being. Vitamin C, another water-soluble vitamin, is vulnerable to excess alcohol use. A decline in vitamin C can contribute to depression and fatigue. Some minerals of concern with the overuse of alcohol are magnesium, calcium, zinc, iron, potassium, manganese, and chromium. The fatty acid Omega 3 is known for its heart health benefits and can also be affected by excessive alcohol intake.
What should you do if you consume alcohol? Focus on maintaining a moderate intake as defined above and eating a healthy diet. An easy pattern to follow is the D.A.S.H. diet. It may be a diet for lowering blood pressure, but it can also be a good plan for overall health. Focus on fruits, vegetables, whole grains, low-fat dairy, fish, nuts, seeds, and legumes. Even if you don’t drink alcohol, the D.A.S.H. diet is still a good eating plan for overall health.
Interested in focusing on alcohol recovery? Check out the resources in Credible Mind.