THE FUSE

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Alcohol is the most socially accepted drug and among the most contested. Nondrinkers can be sanctimonious about their choice to be sober, while alcohol drinkers dig their heels into the ground, telling folks you can try to pry a drink from their cold, dead hands. As a registered dietitian, I’m here to tell you, yes, alcohol is a toxin, and the body recognizes it as such, AND for those who are able to imbibe lightly, it can be a nice accompaniment to a meal or social gathering.

When working with patients,I always inquire about alcohol and how it fits into the larger context of a person’s life. There’s plenty of data on the ill effects of alcohol on human health. I’m not being hyperbolic; according to the National Institutes of Health, excessive alcohol intake can increase the risk of high blood pressure, some cancers, neurological changes, heart health, bone health, and more. Plus, the hangovers.

For those who are curious about reducing their alcohol intake, I take a long-term, sustainable approach. (If you’ve been with me for a while, you know I’m not a fan of extremes, and that holds true with alcohol as well.) These are my tips for cutting back your alcohol consumption.

Plan, plan, and plan some more. Alcohol reduction and awareness do not come out of thin air. Come up with a plan to reduce your total intake. The Dietary Guidelines for Americans suggests no more than one drink per day for women and no more than two drinks per day for men. (If you have multiple days where you are drinking excessively and blacking out or feel that your alcohol consumption is dangerous, seek professional help.)

My clinical experience has found that having more days per week where you don’t consume alcohol is generally better. And that does not mean saving up for the days that you drink. I still suggest a moderate approach.

Include the type and amount. This will give you a clear picture of how much you are actually consuming in relation to current recommendations. One standard drink is equal to:

If you are currently having three drinks per day, saying that you will stop drinking altogether may not be realistic. Perhaps start by choosing one day per week where you do not consume alcohol, along with an overall reduction to two drinks per day. Try this for a month and re-evaluate to see if a further reduction is possible: Can you stop drinking two days per week with an overall reduction to one drink per day?

At the 60-day mark, assess, reevaluate, and see if you can up it to three days per week where you are not consuming alcohol, while maintaining one drink on the days you do. You may find that working with a qualified healthcare provider like a registered dietitian can be helpful to further personalize your reduction plan.

I get it, water or sparkling apple cider does not feel special. There are a wide range of zero-proof drinks available that are truly delicious. Plus, they have a similar taste and mouthfeel to their alcohol containing counterparts.

Sometime during the summer, I was standing in the checkout line at Trader Joe’s, and this wine was showcased in the freestanding display. Truthfully, it was an impulse purchase as I was called to check out. Later that day, a neighbor came over, and they were not drinking alcohol, so I suggested we try my newest purchase, and let me tell you, I was beyond surprised.

Perfectly effervescent with the right amount of minerality while giving the perfect summer rose vibe. It was so good they asked me a number of times if it was alcohol-free, and I had to check the bottle. It paired well with dinner and alone.

It’s always in my wine fridge. I think it pairs well with vegetable dishes that are herbaceous. It’s an easy-to-drink option that does not taste like grape juice.

I love bitters; in fact, I’ve been known to add bitters to sparkling water. So this one is for the bitters lovers who are seeking a botanical flavor. The tasting notes are lemon balm, orange, and rosemary extract, so I feel that it would be great with a really nice sparkling mineral water or to make a low-ABV cocktail topped off with prosecco or champagne.