Guidelines for Alcohol Consumption

There are recommendations for the amount of alcohol we should be having on daily basis. These guidelines are based on the understanding of potential benefits of enjoying a drink (health benefits and social benefits) versus any potential harm that may result.

These guidelines are different for men and women. This is because generally, men have larger organs than women and therefore can metabolize a larger amount of alcohol within a certain period of time. 

 

So, here is the bad news: 

Per day, it is recommended that men have less than 3 units of alcohol, while women have less than 2. And, unfortunately, you cannot save up all your units during the week and then go wild on Saturday night.

What is a unit of alcohol? 

Of course, to keep within these recommended guidelines you need to understand what a unit of alcohol is. It is not simply ‘one drink’ because one person may consider 300ml of beer to be ‘one drink’, while another might see the whole barrel as a standard volume for enjoyment in a single sitting!

1 unit = 1 beer (330ml) = 1 small glass of wine (120ml) = 1 tot of spirits (25-30ml)

So, for men:  3 beers = 3 small glasses of wine = 3 tots of spirits = the maximum alcohol intake per 24 hours.  

And for women:  2 beers = 2 small glasses of wine = 2 tots of spirits = maximum daily allowance.

 

How to enjoy your tipple while avoiding the Beer Belly:

So, can you still have a great party? Enjoy good food and a few drinks without expanding your waistline? 

Sure!  

 

Here are a few tips for enjoying alcohol as part of a healthy lifestyle:

Drink in moderation: Your body can only metabolize 1 unit of alcohol every hour or so… so take it slow. Enjoy that glass of wine or pint of beer, really savour it and pay attention to the flavour and aroma as you take small sips. 

Dilute your alcohol: Add some ice to your white wine or spirits. Dilute your beer with sugar-free lemonade for a shandy. Mix your spirits with sugar-free soft-drinks or sparkling water. Or… drink something non-alcoholic in between your alcohol-based beverages for variety and also to give your body a little extra time to metabolize the alcohol.

Pay attention to what you eat while you drink: It is better to choose lighter meals that are low in carbohydrates and higher in protein when you plan to enjoy some alcohol with your meal. Protein slows the absorption of alcohol and tends to reduce your appetite. So, rather have a steak with vegetables or salad than a burger with fries. 

Take a walk:  Instead of having the taxi drop you off outside your door after your party, ask that they drop you in the next street so you can take a small walk home. Of course, this is not always safe or practical… but when it is – do it. Not only will you feel more refreshed and less heavy, you will have burned off a few calories.

Plan ahead: If you know that you are vulnerable to the effects of alcohol on self-control, then think about and plan your event ahead of time. If you know the menu, decide what you will eat before you start drinking. Also, think about the number and type of drinks you can have and decide before the time what would be the best and most practical strategy. Stick to your plan. You could even place your orders with the waiter just after you arrive so you don’t have temptation later.