Of course, no matter what you’re drinking, moderation is key. “Moderation is defined as two drinks or fewer per day for men, and one drink or less for women,” says registered dietitian Melissa Rifkin, RD. And no, using a wine glass as big as your head isn’t a way around the recs. According to the Dietary Guidelines for Americans, “one drink” can be 12 ounces of beer, five ounces of wine or 1.5 ounces of a spirit. The guidelines also say that some people shouldn’t drink alcohol at all, which includes people who are under 21, pregnant, on certain medications or have alcohol use disorder. With that caveat in place, what alcoholic drinks might you see your dietitian or fitness instructor drinking at the bar? We’ve rounded up 16 healthy-ish picks. Cheers!
16 Healthy-ish Alcoholic Drinks
1. Zero-proof cocktails
Before we get into the boozy picks, we’d be remiss not to acknowledge the growing popularity of zero-proof cocktails, alcohol-removed wine, and alcohol-free beers. (If you’re looking for a place to find an alcohol-free version of whatever you’re looking for, check out Boisson.) To keep your zero-proof cocktail on the healthy side, Rifkin says to look for products that are made with high-quality, wholesome ingredients and aren’t loaded with sugar. That goes for your mixers, too. Some ideas of what to pair your zero-proof spirit with include club soda, cold-pressed fresh juice, herbs, spices and fruit.
2. Red wine
Red wine is often said to be a heart-healthy drink. (Again, in moderation.) Registered dietitian Jenny Beth Kroplin, RD, says that this is because it’s high in polyphenols, a beneficial type of compound. “Research suggests that the phenolic compounds in red wine exhibit antioxidant and anti-inflammatory properties and may be beneficial in cardiovascular health, memory, mood and may promote longevity,” she says. While this is true, it’s also important to note that you can reap the same benefits by eating red grapes—and they won’t contain the toxins found in alcohol.
3. Sauvignon blanc
More of a white wine drinker? Rifkin says to go for a white wine that’s low in sugar. One that fits the bill is sauvignon blanc, which has less sugar than most other white wines.
4. Chardonnay
Rifkin says that another low-sugar white wine pick is chardonnay. It has a similarly low amount of sugar as sauvignon blanc, between four and eight grams per serving.
5. Pinot grigio
Pinot grigio has even less sugar than chardonnay and sauvignon blanc, clocking in at less than four grams per serving.
6. Tequila with lime
Both Kroplin and Rifkin say that the major reason why alcoholic drinks can be high in calories and sugar is not because of the spirit itself; it’s what the spirit is mixed with. Keep it simple by sipping on tequila with lime or fresh-squeezed lime juice. Want something a little smokier? Go for mezcal instead.
7. Greyhound
If sipping a straight spirit with just a hint of lime is too strong for you, Rifkin recommends mixing the spirit with citrus juice. Making a greyhound is an easy way to use just that: It’s just gin (vodka works too), grapefruit juice and lime.
8. Paloma
A paloma is similar to a greyhound, just made with tequila instead of gin. Both follow the same combination of a spirit plus citrus juice. Simple and sweet (literally).
9. Gin & seltzer water
Rikfin says that another way to keep your cocktail simple—the best way to avoid excess sugar or calories—is by mixing your spirit with seltzer water. Unlike tonic, seltzer water doesn’t contain sugar, making it a healthier choice.
10. White wine spritzer
“A white wine spritzer is a great way to stretch the serving [of your wine], reducing calories and sugar,” Kroplin says. It will prolong the experience of enjoying your drink and the amount of alcohol consumed—which will lead to feeling less foggy than you might otherwise.
11. Bloody Mary
Both dietitians say that vegetable juice is an oft-overlooked mixer. One classic way to incorporate it is in a Bloody Mary, made with vodka, tomato juice, lemon and celery. Bonus points if you actually eat the celery stick in your drink—it’s full of fiber.
12. Hot toddy
Want a cocktail that’s sure to warm you up? Kroplin says a hot toddy is another alcoholic drink that’s low in sugar and calories. To make it, all you need is whiskey, hot water, honey and lemon. It’s basically your favorite sick-day tea—only spiked.
13. Low-calorie beer
Yep, you can still enjoy beer while living a healthy lifestyle. Kroplin says to just go for one that’s low-cal. Most beer brands make a low-calorie option. A few you’re sure to easily find near you include Michelob Ultra Pure Gold, Miller Lite Lager and Goose Island So-Lo IPA.
14. Light margarita
Margaritas made with a mix can be pretty high in sugar and calories, but Kroplin says that you can make a healthy version by keeping the ingredients simple. Instead of a premade mix, blend your own with tequila, lime juice, orange juice and a touch of agave.
15. Vodka, club soda and rosemary
Kroplin says not to underestimate the great flavor that herbs and spices can give your drink. One simple way to do that is vodka, club soda and a sprig of rosemary. With just three ingredients, you have a sophisticated sip that’s low-calorie and has no sugar whatsoever.
16. Mint mojito
Similar to margaritas, mojitos can be either high or low in sugar and calories; it all comes down to how you make it. This is another instance where Kroplin recommends forgoing premade mixes. To make your own healthier mojito, use white rum, club soda, lime, mint leaves and crushed ice. It bears repeating that alcohol is a toxin, so it’s never going to benefit your body. But you can still enjoy a healthy-ish drink by steering clear of high-sugar mixes. “All alcohol can be part of a healthy diet as long as it is consumed in appropriate proportions,” Rifkin says. With that in mind, drink and be merry. Next up, check out these 20 fun drinking games to try during your next happy hour.
Sources
Melissa Rifkin, RD, registered dietitian Jenny Beth Kroplin, RD, registered dietitian
