Alcohol and Nutrition: Finding Balance with Mindful Choices

Let’s be real—alcohol is one of those things that can feel tricky when

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you’re trying to stay healthy. Maybe you’re the type to enjoy a glass of wine with dinner, a craft beer on game night, or a fun cocktail at brunch. It’s part of life for a lot of us, but where does it fit when you’re working on your nutrition goals?

Here’s the thing: you don’t have to swear off alcohol forever to make progress, but it’s worth understanding how it plays into your overall health so you can make more intentional choices. Let’s break it down.

What Happens When You Drink

Alcohol is a bit of a wild card. Technically, it’s a source of calories (7 per gram, to be exact), but it doesn’t provide any real nutrients. When you drink, your body treats alcohol as a toxin and shifts gears to process it right away. That means things like digesting food or burning fat get pushed aside until the alcohol is out of your system.

And then there’s the hunger factor. Alcohol can mess with your hormones and make you hungrier than usual—which is why that 2 a.m. pizza always seems like a great idea after a few drinks. It’s not just the calories in the drink; it’s what comes with the drink.

Can Alcohol Fit Into Your Goals?

The good news? Yes, alcohol can fit into your lifestyle if you’re mindful about it. Whether you’re focused on fat loss, building muscle, or just feeling good in your body, it’s all about finding balance.

Here’s how you can do that:

• Know your numbers. A glass of wine or beer usually clocks in around 100–150 calories, but those fancy cocktails? They can pack 300–400 calories easily.

• Plan ahead. If you know you’ll be drinking later, focus on eating protein-rich, filling meals during the day so you’re less likely to overdo it when the drinks come out.

• Set boundaries. Decide how many drinks feel good for you and stick to it. This way, you stay in control instead of waking up the next day wondering what happened.

Mindful Drinking Tips

If you’re going to drink, here’s how to do it in a way that feels balanced:

• Pick your drink wisely. Go for something lighter like a vodka soda or a glass of wine instead of sugary cocktails that can double as dessert.

• Stay hydrated. Water is your best friend—alternate between drinks, and your body will thank you.

• Savor the moment. Sometimes we rush through drinks without even enjoying them. Slow down and actually taste what you’re sipping.

It’s About Balance, Not Perfection

At the end of the day, alcohol and nutrition doesn’t have to be “all or nothing”. You can enjoy a drink (or two) while still working toward your goals. The key is to be intentional about your choices so you’re drinking because you want to, not because it’s just there.

If you’re feeling stuck trying to balance your social life with your nutrition, I’ve got you. Sign up for one-on-one coaching, and we’ll build a plan that fits your lifestyle—no crazy rules or guilt trips involved.

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