Ok kids, today we’re going to learn how to do happy hour like a grown up.
Unwinding at the bar can be fun. Hangovers, extra gym sessions and a few extra pounds are way less fun. That’s why today’s class is all about getting you through your happy hour in better shape then when you started.
Healthy Cocktails 101.
Great happy hours usually mean all the worst drinks have the best deals.
Well-liquor + sugar chasers (think soda and juice) go down fast and easy. But they’re also like having an “anything goes” policy with worthless calories.
And don’t forget the wine and beer.
They don’t get you off the hook with worthless calories. Ever heard of a beer belly? They’re not just for middle aged men chugging 6 packs in their garages.
A beer belly can happen to anyone. So can a wine gut.
That’s why you’ve got to know what you’re getting yourself into. That’s why we’re here today.
But in case you’d rather wing it, make sure you know how to get through the work with with a hangover. Just to be on the safe side.
Pick a drink you won’t regret
On average, wine wins out over beer. Liquor on the rocks (or with soda – AKA: seltzer) will always win over mixed drinks and cocktails.
Frozen drinks are trouble and brunch cocktails like mimosas and bellinis are just the morning version of a mixed drink in a champagne glass.
Wine vs. Beer
Picking between these two isn’t a hard choice. For the most part they’re pretty equal in terms of calorie content. And the general rule of liquor follows here: the more alcohol content, the higher the caloric content.
You can drink a bottle of wine or a 6-pack of beer and only be 150 calories off from each other.
This is important to think about if you’re spending 5 hours at the bar, having at least 1 drink an hour.
Which ever you choose, you’re going to be walking out of there with over a half a day’s worth of calories tucked away.
If you can’t tell, that’s a lot. That’s a WHOLE lot. Want to see it laid out easy for you? Take a look at this:
Typically, you get more volume when you order beer, meaning more beer goes into the glass for the same price of calories in a 5oz glass of wine.
And here’s where it can change quickly.
No one’s getting a smaller pour of beer or less out of a bottle, but the amount of wine that ends up in your glass can make the difference between wine winning by a small amount or losing by a landslide.
Wine, to be specific
If your happy hour will be fueled by wine and you’re looking to cut back on the calories, stick to the less sweet picks.
Drier wines will save you about 50-100 calories a glass. And if you’ve got 4 very, happy, hours to make your way through, that extra sugar can add up very fast.
It’s good to keep in mind what a serving of wine actually looks like.
Those wonderful bartenders who will fill your cup all the way up are only doing you half a favor. A full glass can double or triple the calories in a standard serving of wine.
That means, one glass might be closer to 300 calories instead of 150.
BEST: Dry whites with lower alcohol
WORST: Sweet desert wines that are all sugar and full of alcohol (same for fuller bodied dry reds with higher alcohol)
Beer, for the other half
Nice thing about beer – unlike wine or liquor – is the sizes and pours are pretty standardized. Usually you’re not going to get a whole lot from one bartender and then just a dribble from another.
This makes figuring out how much you’re drinking a lot easier.
A quick cheat sheet like this with popular beers and what’s in them can make which you choose really simple.
The major take away here is that Lite or ULTRA beers have the least calories. Ales and anything dark tend to have the most.
And same as wine, as the alcohol level goes up, so do the calories. So pick your battles when picking your beer.
Liquors, Mixed Drinks and using your “splash” wisely
If liquor or mixed drinks are more your style, you can walk the line between something close to a glass of wine. IF you’re careful about it.
Most liquor will have less than 100 calories, per shot (1.5oz). It’s what liquor gets mixed that’s the problem.
Best choice is seltzer. It’s just sparkling water so you know it’s healthy and will keep you hydrated.
Runner up is a diet soda. Diet soda gives you a pass on sweet. It’s not healthy by anyone’s standards, but it’ll save you a ton of useless calories from the sugar in soda.
Some might say seltzer is too boring or the alcohol taste is too strong. Add a few limes or orange slices if it’s too plain jane for you.
But, if you REALLY can’t do without the flavor punch, this is where a “splash” comes in.
Get your splash right
When we talk about a splash, we mean a literal splash. It’s something close to a sip of a hot drink. Just a dab.
It should be the last thing the bartender adds to the drink and shouldn’t do more than add some color and a solid kick of flavor.
When you order your drink, make the juice the last thing you say. Your bartender will hear it differently and mix your drink accordingly.
Not Great: Vodka, cranberry and soda.
Way Better: Vodka, soda and a splash of cranberry.
See how they sound different?
When “splash” is put in the right place and you’ll get the splash you’re looking for. Just enough for a touch of flavor, not enough to add the calorie and sugar you don’t need.
Mixed Drinks
The more is more rule also applies to sugar: the more sugar in your mixed drink, the more calories.
But with a little tweaking of your go-to cocktail, you can save yourself a whole day’s worth of sugar and worthless calories.
Consider this margarita scenario:
A shot of tequila is about 90 calories. A typical margarita can be upwards of 400 calories.
That’s a HUGE difference. And who do you know who will shut it down after just one?
I know maybe one person. Maybe.
Instead of just saying “margarita on the rocks”, get specific.
Ask for no mix, only fresh lime juice in your tequila with a splash of OJ.
The lime juice is essentially free and the SPLASH of OJ won’t add more than a handful more calories.
You’ll be sipping something that will be much closer to a slice of bread instead of an entire bagel.
Other good examples like our margarita work extremely well when you skip (or at least halve) the sugar Classic Mojitos and Moscow Mules. Asking for extra lime in both is crazy goode. You won’t regret it.
Bottom Line
There are a lot of drinks on a happy hour menu. Most of them will completely destroy the healthy week you’ve put so much work into making happen.
Next time you’re heading out for a few drinks with the fam, remember the basics.
- No (or half) sugar cocktails
- Seltzer (or diet soda) mix
- A splash of something juicy
Keep these drink swaps in your back pocket and when you’re faced with what to pick off a happy hour menu, you’ll win every time.
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Talk soon. xxoo