Alcohol: Say ‘When’ Sooner

There is no recognised safe level of alcohol consumption for a person – it’s a range of low risk to high risk and the recommended maximum levels are at the low risk end. Drinking more than the weekly limit can increase your weight and blood pressure, putting you at risk of heart disease and stroke.

What is a standard drink?

For women, the recommended maximum limit is 11 standard drinks a week. For men, the recommended maximum limit is 17 standard drinks a week. They’re maximum limits and not targets.

A standard drink is a specific quantity, based on it containing 10 grams of alcohol. One standard drink is a half pint of beer, a small (100ml) glass of wine or a pub measure of spirits. A pint of lager contains 20g of alcohol and would therefore be equal to two standard drinks. A large glass of wine could contain two or even three standard drinks.

Alcohol, calories and weight

Alcohol provides a lot of calories but very little nourishment. There are about 100 – 150 calories in one standard drink so for example a pint of beer is equivalent to one packet of crisps! A man who drinks up to 17 standard drinks per week can gain about one and a half stone in a year while a woman consuming the maximum of 11 standard drinks per week can gain about one stone in a year.

Tips for drinking less

• Space out your alcohol over a week and keep at least three days alcohol free.

• Alternate alcoholic and non-alcoholic drinks.

• Try not to get into rounds or if it is your round, opt for a non-alcoholic drink.

• Make sure you have eaten beforehand if you’re having alcohol. It’s better for your body to process alcohol with food as it lessens the effects of alcohol.

• Pace yourself when drinking - take small sips and take time to savour the drink rather than consuming it quickly.

• Switch to smaller glasses - this will mean you’ll consume closer to the standard drink size.

• Keep a drink diary for a week to see how much alcohol you’re drinking. Try the one in our Say ‘When’ Sooner magazine!

Check out the Irish Heart Foundation's Say 'When' Sooner campaign which explores all the lifestyle issues related to alcohol, heart disease and stroke, explains how much is too much and discusses the tricky topic of alcohol, calories and weight. Order your FREE Say 'When' Sooner magazine and wallet card at www.irishheart.ie/saywhensooner

Janis Morrissey, Dietitian, MINDI, Irish Heart Foundation