A nutritionist's guide to happy hour

More and more people are exploring healthier drink options during happy hour. With a general decline in alcohol consumption in the UK, particularly among younger Gen Zers growing up ‘sober curious’, many bars and restaurants now offer a selection of mocktails and non-alcoholic alternatives. As a general rule for improving both physical and mental health, reducing alcohol consumption is recommended. If you choose to drink, moderation and simplicity are key, and opting for certain types of drinks may be a better option for your well-being than others. Keep in mind that alcohol impacts everyone differently, so it’s important to drink responsibly if you decide to indulge.

Here, Plenish Nutritionist Katie Morley, outlines four mindful drink options for social occasions, whether you avoid alcohol or prefer to drink occasionally, helping you sip smarter and enjoy happy hour without compromising your health goals.

Four Healthier Drinks Options for Happy Hour

1. Kombucha and Fruit-Infused Sparkling Waters

Kombucha really fits the bill when you fancy something more flavourful than fruit juice or sparkling water. Originating in China, this sweet, fermented tea drink has gained popularity over the years thanks to its beneficial bacteria and antioxidants. As a probiotic. Kombucha may help support a healthy gut by promoting a diverse microbiome, which can improve digestive health. Its antioxidants, known as polyphenols, may be linked with lower levels of inflammation and reduced risk of chronic diseases. 

Fruit-infused sparkling waters are also becoming popular in the non-alcoholic drinks market. These drinks offer refreshment without calories, some are free of artificial sweeteners such as aspartame and some contain natural fruit essences without added sugars, making them a refreshing alternative to plain sparkling water when you’re craving a satisfying drink to savour at social gatherings.

2. Mocktails

Mocktails, or non-alcoholic cocktails, are a simple alternative to alcoholic drinks, giving you the experience of a ‘special occasion’ drink without the hangover. Unlike alcohol, which acts as a diuretic and may lead to dehydration, mocktails are alcohol free and often made made with a base of sparkling water and coconut water. Most bars and pubs now offer non-alcoholic versions of classic cocktails such as virgin mojitos, virgin bloody mary and even non-alcoholic gin and tonics. One watchout for mocktails though is their sugar content, with many recipes containing fruit juices as a replacement for alcohol. Our go-to hack for this is to opt for a low-sugar mixer as a base, such as sparkling water, coconut water or fruit-infused sparkling waterto promote balanced blood sugar levels. On top of this, you might want to consider incorporating fresh fruits (lemons, limes, orange and fresh berries) and herbs (rosemary, mint and basil) to naturally enhance their flavour.

3. Red wine over white wine

There’s no doubt that excessive consumption of alcohol carries significant health risks. However, research has shown that drinking red wine in moderation may bring some health benefits. Red wine, made by crushing and fermenting dark-coloured grapes contains slightly more nutrients than white wine. It’s thought to have higher levels of antioxidants, which are advantageous for health as they help to reduce oxidative damage in the body and may lower risk of developing chronic diseases. Red contains polyphenol compounds which act as prebiotics, promoting the growth of beneficial gut bacteria. It’s important to note that while red wine is linked to some health benefits, this doesn’t mean that alcohol consumption is advised. If you choose to drink alcohol, maintaining a healthy balanced diet, like the Mediterranean diet, and keeping active and hydrated is essential for overall health. Also, red wine contains fewer antioxidants than dark chocolate and blueberries, so it’s worth putting its health benefits into perspective.

A top tip – making a wine spritzer by mixing wine with soda or sparkling water is a healthier way to consume it as it dilutes the alcohol, increases the serving size and boosts hydration without adding extra calories or alcohol.

4. Low-sugar, no-fuss cocktails

If you can opt for a non-alcohol drink at a social event, it will always be more beneficial for your health than alcohol. However, if you decide to have alcohol but want to make a healthier choice, here’s a simple guide to follow. Focus on three factors: low sugar content, minimal ingredients (avoid syrups and sweet mixers) and hydrating mixers (water and soda waters). Additionally, be generous with herbal garnishes such as mint, basil, ginger and rosemary for a natural boost of flavour.

With these tips in mind, when ordering an alcoholic drink, aim to avoid overly sugary cocktails and heavy or craft beers, which are typically high in calories and carbohydrates. Instead opt for lower-calorie, lower-sugar options like a Paloma (grapefruit soda and tequila), a vodka soda with lime (using fresh lime rather than lime cordial for natural sweetness and vitamin C) and a Bloody Mary (containing vegetables) as better alternatives. A couple of other tips for happy hour: avoid mixing different types of alcohol as this may lead to overconsumption and try alternating between alcoholic drinks and mocktails (or even better, water) to reduce your overall alcohol intake and keep better hydrated.

Author: Plenish Nutritionist, Katie Morley

DipNT, mBANT, mANP, CNHC

Email: [email protected]

Website: www.holsome.uk