6 ways to have a healthier happy hour

You’ve been eating healthy all week, and you’re feeling great…then your co-workers invite you out to Friday happy hour. You don’t want to say no, but if you’re on a weight-loss journey, you don’t want to undo all of your hard-won progress either by having a few drinks and snacks that’ll only leave you hungry an hour later.

“Happy hour falls at a time when hunger is high and inhibitions are low,” explains Torey Armul, M.S., R.D., a registered dietitian based in Columbus, Ohio. “Many people haven't eaten since lunch, so they’re drinking on an empty stomach or making hungry food choices and filling up on bar food. Add to that the social pressures of happy hour — to keep up with drinks, order food as a group, and keep your hands occupied — and the calories can easily add up.”

It’s situations like this that illustrate why the Weight Watchers Points system is so clutch: Every food and beverage gets a points value, which reflects its full nutritional quality in one, easy-to-understand number. And every member gets a tailored points budget. You get to choose how and when you spend your points  — whether you’re at a dive bar, some sleek cocktail lounge, or you opt to entertain friends at your place. Just keep these six strategies in mind.

Gone are the days when doctors recommend a glass of red wine a day for your health. Current research shows that staying away from alcohol altogether is the healthiest plan; even relatively low consumption is associated with a health risk and can be linked to cancer, while higher amounts can contribute to hypertension, arrhythmia, and heart failure. Bummer, we know. 

Nowadays most bars and restaurants do offer an extensive list of tasty mocktails. Just be aware that many have lots of added sugar from juices and syrups. There’s always the classic club soda with a lime that clocks in at 0 points. You can ask the bartender to serve it in a rocks/lowball glass, so it looks inconspicuously like a vodka soda or other cocktail.

If you are going to have alcohol, not every option has the same impact. “Vodka and soda water, a light beer, or red wine are three healthier choices,” explains Jennifer McDaniel, R.D., a registered dietitian based in St. Louis, Missouri. 

Club soda, which has no points, “can act as a hydrator to the dehydrating alcohol,” says McDaniel. A light beer, meanwhile, is light in calories and may take longer to drink than a 5-ounce cocktail, she adds, so you can enjoy the same drink for longer, leading to fewer overall. While red wine is moderate in calories, it’s also a source of resveratrol, “a polyphenol that may promote heart health by protecting blood vessel linings and lowering levels of LDL or ‘bad’ cholesterol,” says McDaniel.

Low-points alcohol

• Vodka soda is 4 points per serving

• Light beer is 3 to 4 points per serving

• Red wine is 4 points per serving

While a beachy daiquiri, creamy colada, or fruity margarita is delicious, they will eat up much of your daily points. “Mai tais have cream de almond, triple sec, syrup, and juice in them. A small glass comes to about 300 calories,” explains Armul. That’s 12 Points for each 3.5-ounce serving. “Long Island iced teas are usually the highest-calorie drinks because of the high-calorie ingredients, namely triple sec. A standard 12-ounce drink can be upwards of 700 calories.” (And 27 points — whew!) Armul says to try to avoid white Russians, piña coladas, margaritas, and strawberry daiquiris, too, as they’re often the most points. If you’re ever unsure, just search for the drink name (or its ingredients) in the WW app. That said, if one of those is what you’re really craving, have one and enjoy it — that’s why everyone gets a Weekly points budget to tap into when needed. Then, switch to seltzer. 

High-points cocktails

• Mai tai is 12 points per 3.5 fl oz serving

• White Russian is 10 points per 3 fl oz serving

• Pina colada is 15 points per 6 fl oz serving

• Margarita is 11 points per serving

• Frozen strawberry daiquiri is 12 points per 7 fl oz serving

• Long Island iced tea is 18 points per 8 fl oz serving

Espresso martinis — which are up to 14 points, depending on the restaurant — are very “in” right now, and they’re popular for the same reason that vodka Red Bull is ubiquitous: They give you the feeling of energy so you are ready to go all night. You might be a little tired after a long workweek, but alcohol is a depressant, which can make you more sleepy. Espresso and Red Bull are both loaded with caffeine, a stimulant — and its upper effect can trick you into thinking you’re not as tipsy as you are, and may lead you to actually drink more. Better to stick to alcohol without caffeine to actually feel your body’s signals.

It might seem silly to eat before going out since you can order food at the bar, but get something in your stomach first. “Alcohol can increase appetite, so not only are there calories in the alcohol, but also, most bars don’t offer baby carrots,” says Leslie Bonci, R.D., a registered dietitian based in Pittsburgh. (Also why would you order those if your inhibitions are down and everyone else is getting fried pickles?). “If you eat beforehand, the alcohol won’t go as quickly to your brain, so you won’t be as hungry at the bar and won’t be as tempted by greasy, fried options.”

In terms of what to eat before the bar, the guidance is the same as what to eat once you’re there: Pick options with a combination of fiber and protein, “which will fill you up faster and help you feel fuller longer,” says Armul. “Skip fried foods, which are high in saturated fat, as well as simple carbs, like chips, bread, and pretzels, since they don’t provide much nutritional value or help fill you up,” she adds. The good news is that lots of foods that meet this description are fun for a crowd to share: hummus, shrimp cocktail, or a board with cheese, nuts, charcuterie, and fruit.

Happy hour is supposed to be exactly that: happy. You want to enjoy time with coworkers or friends, not stress about everything you eat or drink. That’s why the Weight Watchers points system can help you prioritize what you really want, and have it without guilt or getting off-track. Your best bet is to opt for bar snacks with protein and fiber, ideally paired with seltzer or a low-sugar mocktail. If you are going to have alcohol, opt for a vodka and soda water, a light beer, or a glass of red wine.