Fact Files :  Alchohol Guidelines

Important things to know about alcohol

• Alcohol is a kilojoule or calorie rich substance which means it does count in your diet if you are watching your weight. One glass of wine (150mls) has approximately the same amount of energy (kilojoules/calories) as two slices of bread. Additionally in some people, alcohol can stimulate appetite which may be a negative aspect if trying to lose weight.
• The liver is the only organ able to metabolise alcohol and so can become easily overloaded. It is important to drink with moderation and to include two alcohol free days per week in order to prevent the liver becoming overloaded.
• Excess alcohol can contribute to obesity, high blood pressure, heart disease, stroke and liver disease. A high intake is also associated with some cancers.
• Alcohol is depressant meaning it causes us to slow down – both in concentration, thinking and our reactions.
• It’s not all bad news though. It has been shown that small intakes of red wine can decrease heart disease and other related cancers. The key is to use moderation and follow the healthy drinking guidelines. In some people however, safe drinking means no drinking at all.

Safe alcohol limits

• Women: No more than 2 standard drinks a day with 2 alcohol free days per week
• Men: No more than 4 standard drinks a day with 2 alcohol free days per week.

A standard drink is a standard amount of alcohol in a drink (8-10g).
Different drinks have different % alcohol, so 1 standard drink varies as shown.

• One standard drink =
  - 285ml (pot) standard beer ………………4.8% alcohol
  - 375ml (can) mid-strength beer ……… 3.8% alcohol
  - 425ml (schooner) light beer …………… 2.8% alcohol
  - 100ml wine…………………………………………8-14% alcohol
  - 60ml fortified wine e.g. sherry, port……18-20% alcohol
  - 30ml (1 nip) sprits e.g. rum, whiskey……37% alcohol

Tips to reduce alcohol intake:

• Avoid daily drinking – have at least two alcohol free days each week.
• Keep a supply of non-alcoholic drinks in the fridge, as a choice for yourself and visitors, and take your own to social functions.
• Reduce the alcohol content of drinks by mixing with low joule mixers (diet soft drink) or soda water.
• If you drink beer, choose the reduced alcohol (1-3.5%) or low alcohol (1.15% or less). It is important to still drink these in moderation.
• Have a non-alcoholic drink first and as a ‘spacer’ between drinks e.g. mineral or soda water and regular/diet soft drinks
• When socialising, alternate rounds between alcoholic and non-alcoholic drinks or drink more slowly so that you are only having every second round.
• When thirsty, drink water or try plain soda or mineral water with a squeeze of fresh lemon, or sprig of mint.
• Have non-alcoholic pre-dinner drinks and save your wine for a meal.
• Find ways of saying ‘no’ or staying away from tempting situations.
• Tip: Alcohol can be used in cooking, e.g. wine, as alcohol evaporates if simmered for about 5 minutes.
  

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