Q: Can alcohol fit into a healthy eating plan?

A: Alcohol can be part of a healthy eating pattern when consumed appropriately. According to the Dietary Guidelines for Americans, moderate drinking is defined as up to one drink per day for women and up to two drinks per day for men. A standard drink is typically 5 ounces of wine, 12 ounces of beer, or 1.5 ounces of distilled spirits.

Research suggests that moderate alcohol consumption, particularly red wine, may offer health benefits such as improved heart health due to antioxidants like resveratrol. However, these benefits are not universal and depend on individual factors like age, sex, and overall health. For example, the American Heart Association notes that excessive alcohol use can increase the risk of high blood pressure, liver damage, and certain cancers.

To include alcohol in a balanced diet, prioritize nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins. Pair alcohol with meals to slow absorption and limit impact on blood sugars. Avoid binge drinking; be mindful of added sugars in cocktails. For non-drinkers — note that abstaining from alcohol is a valid and healthy choice.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)

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