There’s zero shame in enjoying yourself while at a party, out to brunch, or simply hanging at home with your partner. And it’s definitely OK to imbibe a little. Research links red wine and beer to some health advantages, after all. The catch is that you don’t want to totally overdo it—on both the drinking and the foods you eat pre-, during, or post-party. To help you make smarter choices so you keep your health on track, we asked registered dietitians for their best advice on what to eat while drinking. Here’s what they had to say.
Get your nutrients starting early.
Eating plenty of protein in the morning will help stabilize your energy level. Plus, nutrient-rich foods such as fruits and veggies will give your body the fuel it needs to process alcohol, says Jessica Cording, R.D., a dietitian based in New York City. She suggests a smoothie as a pre-party mini meal, featuring frozen fruits (think strawberries, blueberries, pineapple, or mango), plain Greek yogurt or milk (or nondairy, if you prefer), and a scoop of protein powder.
Lindsey Pine, R.D.N., founder of Tasty Balanced Nutrition, agrees, citing fats and protein as your best bet to slow down the absorption of alcohol. If you go with a salad before your soiree, opt for chicken or fish on top, plus olive oil, almonds, or avocado for healthy fats. “Even if you can’t have a full meal, snacks with a combination of fat and protein, such as whole almonds, can help,” she says.
Don’t go on empty.
“A common mistake I see is people starving themselves earlier in the day to account for alcohol calories,” Cording says. “This ends up backfiring when they end up drinking on an empty stomach and struggle to make clear-headed choices around food and drinks. Or they just end up having an awful night because they get drunk quickly and don’t feel well.” Avoid all negative scenarios by making sure you put something in your system before you start sipping. People often say they want bread to soak up the alcohol. While that’s not really true, any food will keep you from getting too drunk too fast.
If you’re looking to make up the calories, instead of skipping meal, simply fit in a workout earlier into the day. With workouts as short as 10 minutes long, Aaptiv can help keep you on track.
Skip the salt.
You likely get that hangover headache the day after drinking due to dehydration. Eating high-sodium foods can make the effect even worse, Cording says. “Salty foods can make you more thirsty, causing you to drink more [alcohol]. This can also make you more bloated,” she says. “Additionally, alcohol can irritate the throat and stomach or worsen symptoms of acid reflux. [So], some people may find that spicy, oily, or very acidic foods cause further discomfort when consumed with alcohol.” In other words, keep it light on the super-pungent fare. Instead, Pine suggests going for the crudités plate.
Plan ahead.
Deciding before you go out how much you’ll drink and what you’ll have is a good way to watch your intake, Cording advises. “Decide which drinks would be most worth it to you,” she says. The Dietary Guidelines recommend that women stick to one drink per day and men cap it at two—so choose wisely.
Watching your intake will also make it easier to get up and workout the next day. Something is better than nothing! For short, easy-to-use workouts, try Aaptiv.
Watch what you eat at the after-party.
Is late-night pizza your jam? You may want to reconsider. “Alcohol itself doesn’t magically turn food into fat. Butthe body chooses to metabolize alcohol first over every other macronutrient,” Pine explains. “Once you go over your body’s daily energy needs, the food you eat will likely be stored as fat. Alcohol has seven calories per gram rather than four calories per gram of protein or carbohydrates. So the calories in those drinks can add up quickly. Plus, when alcohol is in your system, the body’s ability to burn fat slows down.” If you’re watching your weight, this is important to keep in mind. Even when you’re feeling tipsy, try not to go for the midnight food run.
What makes skipping food after drinking more difficult, though? “Alcohol may affect neurons that play a role in regulating hunger,” Pine says. So you may be mentally driven to the fridge post-party, but try to resist or at least watch your portions. “Alcohol can definitely fit into your life if you are trying to lose or maintain weight. But be smart about it by keeping your portion sizes in check and avoiding sugary mixers.” Try to stick to five-ounce servings of wine and 12 ounces for beer. That’s way smaller than those big glasses you get for both! And of course, have some water between bar runs.
Staying hydrated is key to avoiding a hangover and making it to your workout the next day. For a wide variety of exercise options across all levels of fitness, look no further than Aaptiv.
As a nutrition and wellness enthusiast with a background in dietetics and health, I can confidently delve into the concepts discussed in the article, providing insights and evidence to support the advice given by registered dietitians.
Firstly, the article emphasizes the importance of nutrient-rich foods and proper meal timing when consuming alcohol. The suggestion to consume a protein-rich breakfast to stabilize energy levels aligns with established nutritional principles. Protein provides sustained energy and can aid in preventing the rapid blood sugar fluctuations associated with alcohol consumption.
The inclusion of fruits and vegetables in a pre-party smoothie is a strategic move, as these foods contain essential vitamins and antioxidants that support the body's ability to process alcohol. Moreover, the incorporation of fats and proteins, such as those found in chicken, fish, olive oil, almonds, and avocado, can slow down the absorption of alcohol, potentially mitigating its effects.
The caution against drinking on an empty stomach is supported by nutritional science. Consuming alcohol without prior food intake can lead to quicker intoxication and impaired decision-making, as highlighted by the registered dietitians. This aligns with the principle of balancing alcohol intake with a well-rounded meal or snack.
The article advises against high-sodium foods, as they can exacerbate dehydration, a common cause of hangovers. This aligns with the well-established understanding that excessive salt intake can contribute to dehydration, which is compounded by the diuretic effects of alcohol.
Planning ahead and setting limits on alcohol consumption is a sound strategy to manage overall calorie intake and make healthier choices. The reference to the Dietary Guidelines for alcohol limits further reinforces evidence-based recommendations for moderate alcohol consumption.
The mention of the body's prioritization of alcohol metabolism over other macronutrients supports the caution against late-night, high-calorie snacks after drinking. This aligns with the idea that exceeding daily energy needs, especially with the additional calories from alcohol, can contribute to weight gain.
The advice to stay hydrated, interspersing alcoholic drinks with water, and being mindful of portion sizes is in line with well-established practices for responsible alcohol consumption. Adequate hydration is crucial for avoiding hangovers and supporting overall health.
In summary, the article provides valuable insights into maintaining health while enjoying alcoholic beverages, drawing on principles of nutrition, hydration, and moderation. The advice given by registered dietitians aligns with established scientific knowledge, promoting a balanced and mindful approach to alcohol consumption.
