Don't let summer drinks ruin your diet

Theresa Shank, R.D., dietitian at Einstein Medical Center, wrote this for the "Goal Getter" blog, www.philly.com/goalgetter.

The summer heat has arrived, and with the change of temperature come invitations to barbecues, outside happy hours, and late nights at the Shore.

Let's face it, sipping cool adult beverages is refreshing in the moment, but in the long run, it's a habit that can put you on the fast track to weight gain.

As a dietitian, I am often asked, "Can I drink alcohol while I am trying to lose weight?" I always tell my clients that alcohol can fit into a healthy routine if limited appropriately and chosen wisely. Try these few tips to help you stay on track with your weight-loss goals and still enjoy summer festivities.

1. Pick at least four days per week when you will avoid alcohol. Try saying no to drinking Monday through Thursday. If your schedule makes that difficult, pick days that make sense.

2. Plan to account for calories on the days you do drink. Try to eat extra-healthy the day of a party or office happy hour. Avoid sweets, refined carbohydrates, and high-calorie foods (i.e. fried options) and replace them with lean proteins, whole grains, low-fat dairy, or fruits/vegetables before the event. Another option to offset calories from alcohol is to schedule an extra-hard workout on the days you drink.

3. Know your serving sizes. To lose one pound per week, you must, on average, reduce calorie intake by 500 calories a day or burn 500 calories per day through exercise to total 3,500 calories (one pound). Here are some common calorie counts to keep in mind:

5-ounce glass of wine = 120 calories.

12-ounce light beer = 110 calories.

1.5 ounces of liquor = 100 calories.

The key is not to drink away all your hard work in one evening. For example, three glasses of wine and one shot of liquor will put you close to your daily 500-calorie deficit needed to lose one pound per week.

4. Keep it simple. Avoid bottled margaritas and daiquiri mixes, which can contain upward of 25 to 35 grams of sugar per 4-ounce serving. If you are at home enjoying a cocktail, try combining vodka with club soda and muddled berries to avoid added sugars from bottled mixes. If you love margaritas, especially in the summer, save calories by ordering a skinny version on the rocks; 2 ounces of silver tequila, 1.5 ounces of lime juice, 1 ounce orange juice and a lime for garnish.

Sangria can also be a sugar offender, as it is typically made with red or white wine, brandy, sliced fruit (sugar), fruit juice (sugar), soda water or sometimes Sprite (sugar), spices, and added sugar. Basically, sangria is wine plus sugar. For a fruity drink that won't blow your sugar intake, order a Kir Royal (champagne with black raspberry liquor).

5. Monitor what you eat while drinking.

Buzzed eating - often pizza, nachos, cheese fries, cookies, etc. - can set back any healthy day or even an entire week if it becomes a weekend routine.

Opt for one of these "better for you" munchies so you won't derail your progress:

Peanut butter and banana.

Whole-grain tortilla chips and salsa.

One low-fat string cheese and apple slices.

Grilled chicken sandwich.

Sliced veggies and hummus.

Plain cheese or veggie slice of pizza.

Cereal with lowfat milk.

Grilled cheese on whole wheat bread.

Pita chips with hummus.