Beth Warren Nutrition Blog

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How To Keep Fit While Drinking Alcoholic Beverages

by Beth Warren January 18, 2018

I'll be honest: I enjoy a drink of the alcohol variety from time to time and I frequently opt for a glass of red wine as an optional after dinner snack once in a while on the BWN Method. My plan was built on the premise that all inherently real foods can fit under the right parameters, and if we can incorporate a beverage as a mindful choice of treat, then I say, heck ya! But before we get too ahead of ourselves, we must proceed with caution. It may not be obvious that many enjoyable cocktails are packed with a load of sugar and calories. Here are some tips to help keep your alcoholic beverages tasting just right without breaking your health bank:


  • Combining alcohol with a non-calorie club soda helps stick to your diet without wrecking it.
  • Pairing a cocktail with lime, lemon, or any fruit is delicious and gives you a boost of Vitamin C.
  • Incorporating other flavors like mint and jalapeño can also keep your drink exciting and low in calories.
  • Using coconut water mixed with liquor as a sweet alternative to syrups; plus it keeps you hydrated a bit better with the alcohol content!
  • Replacing any processed sugars with a non-nutritive sweetener like stevia or treat yourself with a dash of agave syrup.



A pina colada looks great in a picture that's set at the beach, but did you ever think about what you’re putting into your body? Although these sugar-filled drinks look and taste amazing, to put it mildly they are not ideal for health or weight. Unfortunately, the "no-no's" of cocktails doesn't end there. Here are three drinks that are high on the list of what NOT to drink if you want to watch your weight: Long Island Ice Tea, Pina Colada, and Daiquiris.

  • Long Island Ice Tea is packed with sugar which is why it's pretty easy to get down and therefore, has a quick "buzz" effect because of the mixture of alcohol within the drink. 
  • Daiquiris may sound healthy because it must mean there's some fruit inside (e.g. Strawberry Daiquiri). However, this fruity drink is loaded with tons of processed sugar and artificial colorings. You will most often find pre-made mixes and use of heavy syrups versus fresh fruit, which definitely won’t give you that beach body.
  • Pina Colada's are synonymous with beach vibes, but totally not worth the calories. Loaded with sugar and fat, pina colada's drop about 560 calories per serving! 



1. Margaritas have great flavors to them. They’re sweet but tangy, and this one happens to be a bit spicy! This recipe below will help you enjoy a margarita by keeping on track.
1½ oz tequila 
2 oz lemon juice 
1 oz water
1 tsp agave syrup 
Cayenne pepper

2. A healthy Strawberry Daiquiri to try at home! Instead of all of the pre made daiquiri mixers that are so unhealthy for us, try this one!

Blend Ingredients:

2 shots of rum

1 cup strawberries

1 cup water

1 cup ice

1 pack of stevia

3. Mojitos are an all time favorite! The flavors all blended together are delicious. This recipe below will provide the same great taste with healthier alternatives. 

Ingredients  (optional to blend):

1 1/2 tablespoons lime juice

Hand full of mint leaves

1/2 teaspoon agave

2 ounces rum 

4 ounces club soda



Here's the lowdown on the basics of alcohol so you make your best choice:

  • Tequila- 1 serving size = 98 calories 
  • Vodka- 8 ounces/ serving= 106 calories
  • Whiskey- 1 serving= 113 calories
  • Champagne - 5 ounce/ serving= 100-120 calories
  • Red Wine- 5 ounces= 120 
  • White Wine 5 ounces= 120
  • Beer 12 ounces/ serving= 150-198 calories
  • Light Beer 12 ounces/serving= 95-136 calories 


There are so many alternatives you can try so that you don't make an alcoholic drink choice the worse it can be! I can assure you that these tips and recipes will have your beverages tasing just right with much less guilt! 

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