It's All in the Mix

By Darryl Beeson, with assistance from Peter Malachi and David Abrams

We all want to look great for the last of summer, leading into fall. But getting into shape and then staying there can be hard when balancing dieting and calorie counting with an active social life. You can still enjoy a cocktail or while keeping an eye on those ugly calories. Some cocktail recipes have less calories. What are some ways to lower calories without sacrificing taste?

Beth Davies, of the Distilled Spirits Council, offers some pointers and suggestions for those who aren’t quite sure how it all measures up. “Cocktails are a simple pleasure that can be enjoyed in moderation as part of a healthy adult lifestyle that includes exercising and watching what we eat,” continues Ms. Davies. “Although many popular cocktails contain about 250 calories, here are recipes to reduce the calorie count even more. For those who enjoy alcohol in moderation incorporating these tips could save a women up to 3,000 calories (¾ of a pound) and men up to 6,000 calories (1/ ½ pounds) over the course of a month.” Or in my case, about twenty-seven pounds.

"When planning your cocktail recipes, there is one basic to remember," explains Davies, "realize that your choice of mixer is crucial to the final calorie count of your drink. Mixers such as colas or juices can be high in calories, increasing the calorie content of your cocktail choice. Substituting just a splash of regular juice or adding extra garnish adds color and flavor while keeping the calorie count down. Club soda, diet soda or diet juices are excellent choices.

These cocktail tips work well with some of the most popular diets on the market. Carb-avoiding fans may relax when they learn that most popular liquors (vodka, rum, gin, tequila and whiskey) are all completely carbohydrate free. Shall we drink a toast to Dr. Adkins. Combine your choice of distilled spirits with a mixer that has no or low carbs such as Diet Tonic or Soda and add a small splash of juice, or extra garnishes, for added flavors.

Calorie counting diets are all about the numbers. Be aware of the balance of foods and beverages that you consume. Sticking to lower calorie versions of popular cocktails can help. With this cocktail calorie information in mind, it’s easy to work out that the drinks with the least sweet and sugary mixers will be the best choice if you are watching your calories. The following calculations are based on a mixed cocktail containing a standard 1½ oz. serving of 80 proof distilled spirits and around 8oz of any mixer unless otherwise noted in the recipe.

A tall glass of Gin or Vodka Tonic contains around 200 calories, but if you’re watching the calories, use Diet Tonic instead. You save yourself around 100 calories. Every calorie counts. These drinks are the simplest of cocktail choices. Another poolside favorite is the Vodka Cranberry. Cranberry Juice is high in sugars, which pushes up the calorie count to over 250 for this drink. A Vodka Diet Cranberry contains only 140 calories. If you prefer a Bloody Mary, Tomato Juice, unlike fruit juice has less sugar content, and therefore has fewer calories. A Bloody Mary checks in at around 140 calories, but watch the salt content.

Calculate that a Rum and Coke has 240 calories. There is a 140-calorie difference between Coke and Diet Coke. Rum and Diet Coke is the appealing choice for weight-watchers at about 110 calories. This tasty libation is one of the best picks for summertime cocktail and can be garnished with ample lime or lemon for a citrus infusion.

Even if your favorite summer drink has a higher calorie content than the ones mentioned earlier, there are always ways to lower the calories if you are making the drink at home. For a truly refreshing cocktail try the Vodka Lemonade Crush. Commercial lemonade, which is basically fizzy sugar water, is very high in calories. So instead make real homemade lemonade. It’s cool and refreshing and much lighter on the calories despite the sugar included in the recipe (sugar measures in at 16 calories per teaspoon). Take 6 oz. Vodka, 3-4 tablespoons of sugar, a pinch of salt, 1½ tablespoons lemon juice, ice cubes, mint leaves and a few slices of lemon. Put the sugar and salt in a saucepan with 4 cups of boiling water and boil for 2 minutes. Chill the mixture and add the lemon juice, vodka and crushed ice. Serve in a pitcher with lemon slices and mint garnish. Each of the four servings has less than 160 calories.

A perennial favorite for summer is Ice Tea. The "Whiskey Tea Smash" is a very simple recipe, and weighs in at around 160 calories. Take 1½ oz. Bourbon, ½ oz. Simple Syrup, 3 oz. cold brewed Tea, 2 pieces of ripe peach and 2 wedges of lemon. Muddle (or mash) a piece of peach and a wedge of lemon with the ½ oz. simple syrup in the bottom of a mixing glass. Add 1½ oz. Bourbon and 3 oz. tea and shake well with ice. Strain the drink into a rock glass filled with ice. Garnish with a slice of peach and a lemon wedge. This refreshing cocktail is only about 170 calories.

Here’s a simple guide to cocktail calorie counting, with some of the most common ingredients to help you work out how your favorite drinks adds up. All cocktails are made with the standard 1-½ ounce serving of distilled spirits and contain 8 ounces of mixer unless noted in recipe:

A shot of alcohol (80 proof) 1.5 oz 100 calories
Beer 12 oz. 150 calories
Wine 5 oz. 100 calories
Gin/Vodka Diet Tonic 100 calories
Gin/Vodka Tonic 200 calories
Bloody Mary 140 calories
Rum & Diet cola 110 calories
Rum & cola 240 calories
Vodka Lemonade Crush 160 calories
Cold Brew Tea 8oz 160 calories
Vodka Diet Cranberry 140 calories
Vodka Cranberry 250 calories
Whiskey Tea Smash 170 calories
Diet Tonic Water 8 oz. 0 calories
Diet Soda 8 oz. 0 calories
Diet Cranberry 8 oz. 40 calories
Lemon/Lime Juice tspn 10 calories
Orange Juice 8 oz. 110 calories
Pineapple Juice 8 oz. 150 calories
Unsweetened Tea 0 calories
Tomato Juice 8 oz. 41 calories
Tonic Water/Ginger Ale 90 calories
Club Soda 8 oz. 0 calories
Apple Juice 8 oz. 115 calories
Sugar - 1 tablespoon 48 calories
Garnish 10 calories

Scientific studies have generally shown that the potential health effects associated with wine are the same for all beverage alcohol, whether it’s beer, wine or distilled spirits. Always remember that alcohol is alcohol - a standard serving of beer, wine and distilled spirits each contains the same amount and all should be consumed responsibly.

Darryl Beeson travels the world looking for great wine values. In the past, he has been wine steward or cellar master for The Mansion on Turtle Creek, Voltaire, and The Adolphus Hotel. Not one for stuffiness or secret handshakes relative to wine, this Texan might now be described as a "ki-yi-yippee sommelier, sommelier." Beeson reports on wine, spirits, food and travel for numerous publications.