bite my words

Dispelling nutrition myths, ranting, and occasionally, raving

Summer drink make-overs

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What with the fact that we actually seem to be getting summer in Halifax this year, I keep being asked about healthy summer beverages. If you’re taking advantage of a patio downtown or sitting out on your deck at home, or like me, simply sweating in the sauna that your flat has become, you probably want a nice cold refreshing beverage to enjoy. A lot of these beverages can pack in a lot of calories. Obviously your best bet is to go non-alcoholic but if that’s not really your thing, there are still ways to make your drink a little healthier. If you’re using hard liquor check the “proof”. The lower the number, the lower the calories. It’s not a huge difference (97 calories in 80 proof versus 110 calories in 90 proof) but it’s still a difference.

Traditional Mojito:

Mint, limes, simple syrup or superfine sugar, rum, club soda

Made-over Mojito:

Mint, limes, rum or vodka, club soda (try experimenting with muddling different kinds of fruit, any sort of berry is yummy, plus if you eat the muddled fruit you get the added nutrients from it).

Traditional Pina Colada:

Rum, cream of coconut, pineapple juice, crushed ice

Made-over Pina Colada:

Rum, light coconut milk and coconut water, pineapple juice, crushed ice. Try upping the ice content and reducing the coconut milk and juice content.

Traditional Margarita:

Tequila, lime juice, orange-flavoured liquor, ice, rimming salt.

Made-over Margarita:

Tequila (use less!), lime juice, try using a dash of orange extract instead of the orange-flavoured liquor, bump up the ice content, forego the rimming salt.

Traditional Sangria:

Cabernet sauvignon, white zinfandel, orange juice, pineapple juice, sprite, grand marnier, fruit chopped or sliced (e.g. oranges, apples, pears, limes, plums, pineapple, pretty much anything goes).

Made-over Sangria:

Cut back on the wine and juice and replace the sprite with an increased quantity of club soda (sodium-free). Serve over plenty of ice. I like to use so much fruit in my sangria that people ask if I’m drinking fruit salad. Make sure you actually eat the delicious fruit.

Traditional Shandy:

Beer mixed with some kind of pop, usually citrus-flavoured or gingerale.

Made-over Shandy:

Beer mixed with soda water (again, low or no sodium) and lemon and/or lime wedges.

I really don’t want to get into messing with beer and wine (beyond the suggestions above, obviously). You all know that there are low-calorie beers available, right? Try a few varieties, see if you like them. With wine, make sure that your glass is not actually 2-3 glasses in one. A serving of wine is only 5-oz. That’s a little over 1/2 cup. Many wine glasses hold much more than that and should only be filled about a third of the way for one serving. If you’re drinking a full large glass of wine don’t kid yourself into thinking that you’re only having one glass.

For every drink that you have, drink a glass of water either before or after. Keep in mind that current health recommendations are that women have no more than two drinks per day, men no more than three. If you do over-indulge please, please, PLEASE don’t drink and drive!

Author: Diana

I'm a registered dietitian living in Nova Scotia, Canada. My goal is to help people relearn how to have a healthy relationship with food.

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