Nutritionist Nuwanee lays out the hidden calories most people don’t know about in our day. Then she outlines how to deal with the hidden little devils appropriately to get you to your results faster than ever before.
Having quality time with your loved ones and eating good food usually go together. But one factor we should never forget is the infamous alcohol.
Wine, beer, cocktails, wine coolers, etc., are commonly consumed at parties. Traditionally, fermented beverages have been consumed with meals. We have huge selections of alcoholic beverages in local grocery stores, waiting for you to pick for the holidays. Alcohol is used as a social lubricant for many gatherings because it adds essence to group fun times and, in some cases, alibis –oops!
Drinking alcoholic beverages in "moderation" (we can see this especially in wine, as wine industries exploit research findings and continue to contribute big money to other such related researches) is recently getting immense popularity on account of its numerous potential health benefits. That includes helping prevent heart disease, vascular disease, gallstones, certain cancers, lung disease, etc.
In order to drink responsibly, we need to know what this marketed "moderation" is supposed to mean.
* For average females: less than one serving a day.
* For average males: less than two servings a day.
Amount of one serving of alcohol is different in different types of alcoholic beverages.
* Beer: 12 ounces
* Wine: 5 ounces
* Liquor (whisky, rum, vodka, brandy, gin): 1.5 ounces (80 proof); 1 ounce (100 proof)
What many of us do not realize is that alcohol does contain quite a bit of calories. Alcohol is not classified as "food;" therefore, most products do not have nutrition labels which make it hard to determine calorie contents. As we all know, carbohydrates and proteins contain four kcal. per gram, and fat contains nine kcal. per gram. Ethanol, surprisingly, contains seven kcal. per gram which is almost twice as much as that of carbohydrates. Ethanol is not the only one to take into consideration, carbohydrates and proteins are also accountable depending on which beverages you choose. This means that the overall calorie contents of alcoholic beverages can be more than what you think.
For example, one serving (12 oz) of beer, on average, contains around 150 kcal. A serving (5 oz.) of red and white wine contains around 120 to 130 kcal. Liquors usually contain around 90 kcal. per serving (1.5 oz). And, of course, sweetened beverages would have more calories.
Let's not forget the fact that there are many potential health problems and risks related to excessive alcohol consumption including toxicity, addiction, and increased risks of accidents. People who are taking medication should consult their physicians because alcohol interferes with medications and causes side effects. Pregnant women, or women who could become pregnant, are not advised to consume alcohol due to potential harm to the fetus.
Enjoying gatherings is one thing, but let's not forget our responsibilities as adults. Priorities first. If your first priority is to lose weight or stay fit, then you should not be adding too many calories. If you love to drink, you better watch your alcohol intake.
Eating healthier options during holiday feasts, and of course, regular exercising can be done during the holidays as well. Have fun and cheers for all of us!
Resource:
American Heart Association: "Alcohol, Wine and Cardiovascular Disease." http://www.americanheart.org/presenter.jhtml?identifier=4422
Mayo Clinic: "Alcohol use: Why moderation is key." http://www.mayoclinic.com/health/alcohol/SC00024
Brannon, Carol Ann. "Alcohol: Functional Food or Addictive Drug?" Today's Dietitian. Dec, 2008, vol. 10; No. 12, pg 8.
USDA Nutrition Data Laboratory http://www.nal.usda.gov/fnic/foodcomp/search/
Nuwanee Kirihennedige – Is a nutritionist and dietician that works with athletes and health minded individuals on sports performance and weight loss. Nuwanee currently is the nutritionist for the California Strength Academy in San Ramon California. Her research skills are second to none when it comes to translating research into results. Nuwanee can be reached at nuwanee@californiastrength.com.