Tips help dieter during happy hour

ALBANY, N.Y. -- Who doesn't like to have a beer or two at happy hour or a glass of wine with dinner? If you're trying to lose weight, however, cocktail hour can be tricky. Alcoholic beverages can do damage to a diet if they're not planned for, and nutritionists say the key to drinking is thinking ahead.

"Ask yourself how you are going to incorporate alcohol into your weight-loss plan," said Carol Beller, a certified nutritionist in private practice in Albany. "Make rules about it."

Beller said dieters have to remember that liquid calories count, and that these have to be factored into a dieter's plan.

According to Consumer Federation of America, a 12-ounce bottle of regular Budweiser has 145 calories and 10.6 grams of carbohydrates, a 5-ounce glass of red wine has 115 calories and 4.7 grams of carbs.

Spirits like vodka, rum and whiskey also pack a caloric punch, each weighing in at about 98 calories per shot, and those counts go up depending on what the drink is mixed with.

Calorie count isn't the only consideration when planning for your cocktail consumption. Alcohol can stimulate dieters' appetites and lower inhibitions, said Nan Windmueller, a certified nutritionist in private practice in Albany. That means the same impulse that leads you to jump on the dance floor at the bar could lead you to grab three slices of pizza afterward. Even disciplined eaters can fall prey to post-bar snacking, so you have to be mindful about how much alcohol you consume, she said.

People are prone to snack with drinks, too, so plan to eat with your drinks, and choose healthy options, Beller said. Steer clear of empty carbs or high-sugar foods, she said.

Here are some other tips for guilt-free happy hours:

• Eat, drink (then be merry): Make a rule for yourself that you will only have a drink with meals, Beller said. She advises clients to drink with a light healthy snack or meal. This cuts down on excess drinking and snacking.
• Set limits: It's important to decide ahead of time how many drinks you're going to have on your diet, and then stick to that plan, Beller said. Are you going to have two drinks a week? Two drinks a month? Two drinks a day? Decide what works for you, and then factor this nutritional information into your weight-loss plan, she said.
• Drink up (water, that is): Keep your body well-hydrated with H2O, so that your body can bounce back from a night out.
• Mix and mingle (with care): Stay away from high-calorie chasers like regular soda. Stick to low-cal or calorie-free mixers such as seltzer and soda water. Remember that carbonated beverages can speed alcohol's absorption, too, so drink accordingly.
• Forgive and forget: If you go overboard drinking, and end up taking a bag of potato chips with you, don't beat yourself up about it the next day. Give yourself permission to make a mistake and then move on. Most importantly, don't let last night's slip-up turn into an excuse to overeat the next day.