Another holiday weekend is upon us, and with that, lots of eating and drinking. (Let’s be frank: The entire summer can be a time of excess for both as well.) I have already written about how to make your barbecue healthier and ideas from nutrition experts on what to bring to a backyard soiree. But have you ever thought about what the nutrition expert drinks at the barbecue? Or if they even drink — alcohol that is?
I know many people think registered dietitians don’t drink, which makes them very surprised when they find out my alcoholic beverage of choice is always a vodka (Kettle One, to be exact) martini; extremely dry (no vermouth, actually); shaken, not stirred; with olives (definitely not blue cheese olives). I do not like anything sweet in my cocktails, which is definitely an asset when it comes to watching extra calories.
Many of my clients report they can easily drink too much when they’re offered wine or beer, since they love those drinks and they’re refreshing in the warm weather. For them, I suggest switching to a stronger cocktail that they are more likely to drink slower. Of course, I also recommend having a glass of water or seltzer in between each drink — anything to slow them down.
After asking many of my nutrition pals about their alcoholic drinks of choice, it appears I am in the minority as a martini lover. Wine seems to rule. Here’s what they’re choosing:
“My choice is a glass of red or white wine; I choose it to complement the food I am eating. Although I do want to learn a lot more about wine pairing (that’s on my to-do list), I prefer red when I am eating a nice juicy steak or burger and white when I am eating chicken, fish or pasta. Wine helps keep me in calorie control: I know the calories in 5 fluid ounces (or one nice glass) of wine can’t vary too much, unlike in mixed cocktails. For example, a glass of wine can run around 130 calories, while mixed cocktails can be at least 400 calories.”
— Toby Amidor, registered dietitian nutritionist, author of “The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day” and Eat+Run blogger at US News
“For cocktails, I like gin-based cocktails that are made with fresh herbs like thyme and rosemary, as well as fresh summer berries. Summer is a great time of year to add fresh herbs and fruit to cocktails. And, it’s a calorie-saver too, since you don’t need to add as much simple syrup or juices.”
— Jessica Fishman Levinson, registered dietitian nutritionist and founder of Nutritioulicious
“Although I like beer and an occasional (like once every two years) margarita (with salt!), I am primarily a wine drinker. Summer calls for whites and maybe bubbles. I like adding pureed fruits like strawberries to my sparkling wine for fun, color and taste.”
— Samantha Heller, registered dietitian nutritionist, author of “The Only Cleanse” and senior clinical nutritionist at New York University Langone Medical Center
“I do a superfood twist to cocktails to keep them healthier, lower in calories and more hydrating. I add the classic margarita duo of a tequila shot and fresh lime juice to a big glass of citrus kombucha and ice. It’s more hydrating than a traditional margarita and offers potential digestive benefits from the probiotics in kombucha.”
— Dawn Jackson Blatner, registered dietitian nutritionist and author of “The Flexitarian Diet”
“My pick would be a glass of rosé wine. I love the fact that it goes with so many summer foods and you can’t beat the gorgeous color! I make sure to keep my pour to 5 ounces per glass.”
— Frances Largeman-Roth, registered dietitian nutritionist and author of “Eating in Color”
“I love experimenting with new cocktail creations, but if I feel like keeping it simple, my go-to pick this summer is light rum with a splash of natural ginger ale and a lime wedge. I prefer a strong cocktail with a little mixer to keep calories managed — and so I actually sip the drink rather than gulp it down like lemonade! ”
— Jackie Newgent, chef, registered dietitian nutritionist and author of “The With or Without Meat Cookbook”
“I am an all-year-round wine gal — red in the winter, white in the summer. The problem, though, with drinking white wine in the hot summer is that you can quickly over-sip and get tipsy. Here’s a trick I use: I pour 2 ounces of chilled white wine in a large stem glass and add 8 ounces of grapefruit-flavored sparkling water. I toss in a sliver of grapefruit for drama. It’s a refreshing cocktail for less than 50 calories for the entire 10 ounces. If you drank that much white wine, you would have guzzled over 140 calories and fallen asleep in the lawn chair soon after.”
— Joan Salge Blake, registered dietitian nutritionist, clinical associated professor at Boston University, author of “Nutrition & You” and Eat+Run blogger at US News
“My true go-to drink of choice is wine, preferably an organic red. I love the bold, rich flavor, and while both red and white wines have been shown to up protective ‘good’ HDL cholesterol levels and quell inflammation, red wine is a better source of antioxidants, which are tied to the pigments responsible for its gorgeous hue. I choose organic for both environmental and health reasons. Organic wines are grown without synthetic pesticides and do not contain added sulfites, or preservatives, which in some people can trigger side effects, from a stuffy nose and sneezing to asthma-like symptoms and headaches.’
— Cynthia Sass, registered dietitian nutritionist and author of “Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast”
“My guests request my super sangria! I fill it with lots of flavorful fruit including mango, peaches, watermelon and cherries to add a succulent, naturally sweet taste and to provide lots of antioxidants and fluids to hydrate and to protect you in the heat. The combo of fruit and either red burgundy or white sauvignon blanc wine hits the spot when it’s hot. ”
— Bonnie Taub-Dix, registered dietitian nutritionist, author of “Read It Before You Eat It” and Eat+Run blogger at US News
Bottom line: Have fun this weekend. But please be responsible — do not drink and drive.
More from U.S. News
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Red, White and Blue Nutritious Fourth of July Foods
8 Unusual Grilling Ideas, from Chickpeas to Grilled Lemonade
Here’s What Dietitians Are Drinking This Weekend originally appeared on usnews.com
