Holiday Cocktails - Booze Guide

Written By Petra Harrell

 The holidays are finally here! It’s time to sit by the fire, get cozy under a warm blanket, and maybe enjoy a nice beverage. 

You might be thinking, “there is no way I can have alcoholic drinks and reach my health goals…” 

The good news? In a balanced lifestyle, there is definitely room to enjoy alcoholic beverages with the right tools. Luckily, you have come to the right place if you are looking for a roadmap for how to booze the healthier way.

Alcohol Type and Serving Sizes 

The key to drinking in moderation is to know your serving sizes for each type of alcohol. Keep in mind that clear liquor and selzer is going to have fewer carbohydrates and sugar than wine and dark liquor for blood sugar management, but choose the drink that’s “worth it” for you! Just remember to drink water between drinks to stay hydrated. 

Wine 

  • Red: 5oz, 125 cal

  • White: 5oz, 125 cal

  • Campaign: 4oz, 90 cal

Clear Liquor 

  •  Silver Tequila: 1.5oz, 100 cal

  •  Vodka: 1.5oz, 100 cal

  • Gin: 1.5oz, 100 cal

  • Clear Rum: 1.5oz, 100 cal

Dark Liquor  

  • Gold Tequila: 1.5oz, 100 cal

  • Whisky: 1.5oz, 100 cal

  • Brandy: 1.5oz, 100 cal

  • Spiced Rum: 1.5oz, 100 cal

  • Liqueurs: 1.5oz, 135 cal

Malt Beverages  

  • Beer: 12oz, 100-300 cal (depending on drink)

  • Flavored: 12oz, 200-cal (depending on drink)

Hangover Damage Control 

Did you over do it? No need to panic! 


Hydration is key. Rather than guzzling 32oz water in one sitting, fill a liter mason jar with water and cover the bottom with an inch of Himalayan salt to replenish lost electrolytes. Let it sit overnight and drink the next morning if you feel a hangover coming. 

Minimize that dreaded blood sugar crash by choosing fiber-rich whole fruit and veggies (and LOTS of greens) to detoxify the body,  prevent sugar cravings, and support liver function. Avoid caffeine which can worsen the crash and dehydration. 

Time is the ultimate hangover cure so above all else, give yourself time to rest and recover! 

Remember that we are all human and the important thing is to do the best we can with the resources we have. I hope this guide will help you enjoy your drinks while honoring your health this holiday!

Journal Prompts (JPs): 

  • What holiday traditions do you enjoy the most and why?

  • Think about last year’s holiday season. How was your life different then? How is it the same?

  • Write about the best Christmas present you have ever received. Why was it so special?

Petra Harrell
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