Wh
hol
o
c
l
A
at is
Safe Recom
mended In
take According to the UK Food Standards
Agency:
Alcohol is made up of water, sugars
and other chemicals. It is made by
fermenting sugars, of which alcohol
and carbon dioxide are the byproducts (the alcohol gives drinks
their strength and the carbon dioxide
gives drinks, such as beer, its head).
One unit contains 8g or 10ml of
alcohol. The % volume of alcohol
(ABV) on the label tells you how many
units are in a litre.
• women can drink 2-3 units of
alcohol daily
• men can drink 3-4 units daily
without significant risk to health
• in addition the World Health
Organization recommends two
alcohol-free days each week.
TOP TIPS
1.
Choose dry versions of all alcoholic drinks.
For example, dry cider or dry white wine
(these are lower in calories than sweet
versions).
2.
Opt for low-calorie mixers where you can.
3.
Dilute your drinks liberally, try:
1/2 Pint of Beer, Lager, Cider
1 Pub Measure of Spirit
1/2 Glass of Wine
H EALTH
•
TALK
Alcoholic drinks are very high in calories. So
if you want to lose weight, you’ll need to
consider reducing the amount you drink.
•
‘Shandies’ instead of beer
•
‘Spritzer’ (wine & soda) instead of wine
•
and enjoy long drinks made from 1 shot of
alcohol and at least 200ml of low-calorie
mixer.
4.
Cocktails and sparkling wines are high in
calories.
5.
Have a non-alcoholic or low-alcoholic drink
between every alcoholic drink.
6.
Decide how much you really want to drink
before you start and stick to your limit.
7.
Ask for the smallest glass size available.
8.
If you drink with people who buy rounds,
choose small measures - half pint instead of
a pint.
Remember to check the ABV% of your wine keep it low!
•
Alcohol also increases your appetite - some
people notice that they tend to eat more
when they drink alcohol.
•
It takes your body one hour to burn up the
alcohol in one unit.
9.
•
Alcohol consumption increases weight and
can ruin your figure. One gin and tonic contains as many calories as a large ice cream.
10. Sip any alcoholic drink slowly, savour the
aromas and flavours… alcohol is expensive!
Kcal Comparison of Alcoholic Drinks
% ABV
Single
(25ml)
Double
(35ml)
Spirits - Brandy, Gin, Rum, Whiskey and Vodka
40%
56 kcals
78 kcals
Spirits with cola mixer (200ml)
40%
140 kcals
162 kcals
Spirits with diet cola mixer (200ml)
40%
58 kcals
80 kcals
Spirits with Lemonade (200ml)
40%
100 kcals
122 kcals
Spirits with diet Lemonade (200ml)
40%
58 kcals
80 kcals
Spirits with fruit juice mixer (200ml)
40%
130 kcals
152 kcals
Spirits with low-calorie fruit juice mixer (200ml)
40%
75 kcals
98 kcals
Alcoholic Drink
(50ml)
Liqueurs (High Strength) - Pernod, Drambuie, Cointreau,
Grand Marnier, Southern Comfort
30 - 40%
157 kcals
Liqueurs (Low-medium Strength) - Tia Maria, Cherry Brandy
and Crème de Menthe
20 - 25%
131 kcals
Cream Liqueurs - Baileys Irish Cream
163 kcals
Vermouth/Martini - Sweet
Dry
53 kcals
36 kcals
15%
Alcoholic Drink
Wine - Red
Rose, medium
White, Dry
Medium
Sparkling
Sweet
Alcoholic Drink
% ABV
(125ml)
(175ml)
(250ml)
8.0 - 14.5%
9.5 - 12.5%
11.0 - 13.5%
11.0 - 11.5%
7.0 - 13.0%
10.0 - 15.0%
85 kcals
89 kcals
83 kcals
93 kcals
93 kcals
118 kcals
119
124
116
130
130
165
170
178
165
185
185
235
kcals
kcals
kcals
kcals
kcals
kcals
kcals
kcals
kcals
kcals
kcals
kcals
% ABV
Pint (568ml)
½ Pint (284ml)
Beer - bitter, average
3.0 - 4.4%
170 kcals
85 kcals
Lager - Carling Black Label, Fosters, Skol, Stella Artois
3.0 - 5.2%
165 kcals
82 kcals
Cider - Low-alcohol
Dry
Sweet
Vintage
1.0%
5.0 - 7.0%
3.5 - 5.7%
7.2 - 8.5%
97 kcals
204 kcals
239 kcals
574 kcals
48 kcals
102 kcals
119 kcals
287 kcals
Alcoholic Drink
Cocktails - Tom Collins
Pina Colada
Swap
(150mls)
(250mls)
122 kcals
231 kcals
For
SAVE
1 pint of Beer
1 pint of Bear Shandy (½ beer ½ diet Lemonade)
80kcals
1 pint of Lager
1 pint of Lager Shandy (½ lager ½ diet Lemonade)
82kcals
1 glass of sweet white wine (125ml)
1 glass of wine spritzer (125ml dry white wine + soda water)
35kcals
1 bottle of Alcopops (Smirnoff Ice 275 ml)
1 shot of Archers + 200ml diet lemonade
60kcals
A Note of Warning:
•
Alcohol is an addictive drug that slows down or depresses the body’s natural function.
•
Alcohol is linked to an increased risk of certain cancers.
•
Alcohol contains empty calories. They do not contain vitamins and minerals, and alcohol can
interfere with the absorption of some nutrients.
Produced by: Helen Redmayne, Registered Dietitian, and Clare Warren, Research and Design Assistant, August 2007.
For Luton tPCT.