Drinks for Dieters

Ok folks. Time to get a post on having fun while trying to be healthy. Here are a few things to help you on your way….

While alcohol is fat-free and low in carbs, it’s important to remember that it’s the calories that count when it comes to weight management. As you know, alcohol and dieting don’t mix well—your body processes alcohol first, leaving carbohydrates and fats to get stored as fat instead of getting used as fuel.


The most friendly drink you can have while on a diet. Here’s a list of some of the more common wines.

WineCaloriesCarbs Per 5-oz Serving
Chardonnay200.4 g100 calories, 2 g carbs
Pinot Grigio200.4 g100 calories, 2 g carbs
Zinfandel® White Wine200.4 g100 calories, 2 g carbs
Cabernet Sauvignon200.8 g100 calories, 4 g carbs
Merlot Red Wine200.8 g100 calories, 4 g carbs

Hard liquor

When drinking hard liquor, mix it with a diet soda or tonic water and go with smaller servings.

Hard LiquorCaloriesCarbsPer 1.5-oz Serving
Vermouth320.2 g64 calories, 0.4 g carbs
Coconut Rum515.3 g77 calories, 8 g carbs
Beefeater® Gin650 g98 calories, 0 g carbs
Rye Whiskey690 g104 calories, 0 g carbs
Scotch Whiskey690 g104 calories, 0 g carbs
White Rum690 g104 calories, 0 g carbs
Vodka690 g104 calories, 0 g carbs
Cognac692 g104 calories, 3 g carbs
Tequila695.3 g104 calories, 8 g carbs
Gilbey’s® Gin790 g119 calories, 0 g carbs


Beer has an average of around 150 calories per 12 oz serving

BeerCaloriesCarbsPer 12-oz Serving
“Light” Beer90.5 g108 calories, 6 g carbs
Draft Beer121.1 g144 calories, 13.2 g carbs
Lager141.1 g168 calories, 13.2 g carbs
Ale181.1 g216 calories, 13.2 g carbs

The main thing to remember is MODERATION. Drinking will loosen your inhibition and you’ll want to eat more loosely so be careful…  Most health experts recommend the following hierarchy when choosing alcohol based on potential health benefits (such as antioxidant content): choose red wine over white wine; choose wine over beer; choose darker-colored beers over lighter-colored beers; and choose beer over liquor and liqueur.

Some mixers that won’t pack on the pounds include:

  • Diet soda or diet tonic: 0 calories
  • Orange juice (6 oz): 84 calories
  • Cranberry juice cocktail (8 oz): 136 calories
  • Light orange juice (8 oz): 50 calories
  • Light cranberry juice (8 oz): 40 calories
  • Light lemonade (8 oz): 5 calories
  • Coffee, tea: 0 calories
  • Baja Bob’s sugar-free margarita or sweet ‘n’ sour mix: 0 calories
  • Lemon or lime juice (1/2 oz): 10 calories
  • DaVinci or Torani’s sugar-free syrups: 0

How Many Calories in Popular Cocktails?

  • Pina Colada (6 oz): 378 calories
  • Mojito (8 oz): 214 calories
  • Cosmopolitan (4 oz): 200 calories
  • Chocolate martini: (2 oz each vodka, chocolate liqueur, cream, 1/2 oz creme de cacao, chocolate syrup): 438
  • Margarita (8 oz): 280
  • Skinnygirl margarita (4 oz): 100
  • Green apple martini (1 oz each vodka, sour apple, apple juice): 148
  • Martini (2.5 oz): 160
  • Port wine (3 oz):128
  • Bloody Mary (5 oz): 118
  • Red wine (5 oz):120
  • White wine (5 oz): 120
  • Alcohol-free wine (5 oz): 20-30
  • Beer (12 oz): 150-198
  • Light beer (12 oz): 95-136
  • Ultra-light beer (12 oz): 64-95
  • Champagne (5oz): 106-120
  • Coffee liqueur (3 ounces): 348
  • Godiva chocolate liqueur (3 oz): 310
  • Wine spritzer (5 oz): 100
  • Eggnog with rum (8 ounces): 370
  • Hot chocolate with peppermint schnapps (8 oz): 380
  • Hot buttered rum (8 oz): 292
  • Spiced cider with rum ( 8 oz):150
  • Mulled wine (5 oz): 200
  • Vodka and tonic (8 oz): 200
  • Screwdriver (8 oz): 190
  • Mimosa (4 oz): 75
  • Gin and tonic (7 oz): 200
  • Long Island iced tea (8 oz): 780
  • White Russian (2 oz vodka, 1.5 oz coffee liqueur, 1.5 oz cream): 425
  • Mai Tai (6 oz) (1.5 oz rum, 1/2 oz cream de along, 1/2 oz triple sec, sour mix, pineapple juice): 350
  • Rum and Coke (8 oz): 185
  • Rum and Diet Coke (8 oz): 100
  • Mike’s Hard Lemonade (11 oz): 98

Sample Drink Mixes

Well what you’ve been waiting for is here, the drinks. Here’s three…

Sangria Sparkler

  • 750-milliliter bottle dry red wine
  • 1 cup light orange juice
  • 1/4 cup brandy or cognac
  • 1/4 cup orange liqueur
  • 2 tablespoons sugar
  • 2 medium oranges, sliced
  • 2 cups club soda, chilled
  • Crushed ice and/or orange peel curls (optional)

1. In a large pitcher, combine wine, orange juice, brandy, orange liqueur, sugar, and orange slices. Chill at least 2 hours. Add club soda before serving. Serve over crushed ice and/or with orange peel curls, if desired.

Nutrition Information per serving: 100 calories, 0g protein, 9g carbohydrate, 0g fat (0g saturated), 0g fiber

Mojito Fresco

  • 2 large limes, cut into pieces (reserve one piece)
  • 2 cups water
  • 2/3 cup sugar
  • 2 cups water
  • 1/4 to 1/2 cup light rum
  • Sugar
  • 1/2 cup fresh mint leaves
  • Ice cubes
  • Quartered limes and/or mint leaves (optional)
  1. In a blender combine lime pieces, 2 cups water, and 2/3 cup sugar. Cover and blend about 30 seconds or until limes are chopped; do not puree. Strain through a sieve into a large pitcher. Mix in 2 cups additional water. Cover and chill for 1 to 12 hours.
  2. Stir rum into lime mixture. Moisten the rims of 8 glasses with the reserved lime piece; dip rims in sugar. Divide mint among glasses. Use a wooden spoon to press mint into the bottom of each glass; press firmly to release flavor. Fill glasses with ice cubes. Pour chilled lime mixture over ice and mint leaves. If desired, add extra quartered limes and/or mint leaves.

Nutrition Information per serving: 95 calories, 0g protein, 21g carbohydrate, 0g fat (0g saturated), 1g fiber

Strawberry-Citrus Vodka Cocktail

  • 2 strawberries
  • 1 sprig of mint
  • 3/4 ounce light agave nectar, such as Wholesome Sweeteners
  • 1 3/4 ounces citrus vodka
  • 3/4 ounce lemon juice

In a shaker, muddle together mint and strawberries, then add the remaining ingredients. Shake vigorously with ice for 20 seconds. Pour entire contents of shaker into a tall glass. (Include all of the mint and strawberry pulp.)

Nutrition Information per serving: 259

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