We all know that drinking heavily is bad for us, but we still do it. So if you can’t cut out drinking altogether, then at least try and make it that little bit healthier. On any night out, you can easily take in 1,500 calories—sometimes after just a few drinks. But by knowing what to order or how to adapt your favorite cocktail, you can significantly reduce that amount.

 

We spoke to Stella Ungphongphan, a Bangkok-based Thai nutritionist and certified health coach, and asked her a few questions about how to minimize the calories in our drinking habits.

 

“One cocktail should be about 200 calories, if it’s more than that, it’s considered quite a lot,” says Stella. “One shot of spirit is usually just below 100 calories.”

 

Her first tip for a calorie-light night out is to go for the hard stuff: “Hard alcohol or spirits such as vodka, whiskey, rum, gin and tequila contain literally no carbs and are the healthier drinking options,” says Stella.

 

As for cocktails, she advises drinks that use minimal syrup or fruit juice, both of which contain heaps of sugar. “Martinis, cosmopolitans and mojitos are the guiltless options for those looking to keep the calories down,” says Stella.

 

Her advice on what to avoid is simple. “Long Island iced tea sounds rather innocent and healthy, but don’t be fooled. It has up to 700 calories per glass. That’s like ordering a meal. The combination of rum, vodka, tequila, syrup and soft drink makes this a calorie bomb.”

 

Sangria, she says, is also to be avoided. “It looks healthy, with the fruit floating in the glass and knowing the antioxidant wonders of red wine and all. However the addition of fruit juice, syrup and table sugar can push the calories up to 500.”

 

When in doubt, her advice is simple: choose red wine. “It’s low in calories [approximately 85 calories per 125ml glass] and contains antioxidants such as procyanidins, known for protecting against heart diseases, and resveratrol, which helps prevent blood clots and damage to blood vessels.”

 

If you must drink cocktails containing fruit juice and syrup, she says speak to the bartender about using half or quarter measures—so we did.

 

Kieren James Jr. is beverage manager at the Park Hyatt hotel, set to open at the start of next year on top of Central Embassy. He has some tips on how to create a delicious, low-sugar cocktail. “I’d use something like orange blossom or rose water, which could give the impression of sweetness. I may even use honey or agave nectar as they are lower on the glycemic index and have fewer calories than refined white sugar. You could also turn to fruit and cut out the syrup altogether, and use citrus sparingly.” Danny Sorum of Sapparot  Group (U.N.C.LE., Rocket and Lady Brett) sees it the same way. “Soft drinks, packaged juice, syrup or liqueurs are basically 50 percent sugar. I actually try my best to steer clear of sugar and sweet liquor when I create cocktails, purely because I don’t like taking in too much sugar myself. There’s a balance of knowing how to combine ingredients to minimize the use of sugar.”

 

Milk Pailin of Il Fumo, recently crowned as Southeast Asia’s Best Bartender at the Diageo World Class bartender competition, has her own suggestion. “To lessen the taste of the alcohol, you could turn your cocktail fizzy by adding soda water, sparkling wine or prosecco.”

 

The more you look at how many calories you take in with every drink, the more daunting it can get. But it’s good to know we can still enjoy ourselves without having to turn completely teetotal. And if all this scares you, just keep drinking until all those calories become as blurry as the night itself. Another glass (or bottle) of red wine, please.

 

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The Best Cocktails in Bangkok With Under 200 Calories

GIN’S PERIAL (B340) AT BACKSTAGE BAR

TEA TIME (B280) AT JUNKER AND BAR

SATURDAY MAN (B300) AT WTF BAR & GALLERY

APEROL SPRITZ (B370) AT VESPER

WATERMELON & COCONUT TOMMY’S MARGARITA SLUSHIE (B295) AT TOUCHE HOMBRE (WEEKENDS ONLY)

BE COOL HONEY BUNNY (B280) AT MAGGIE CHOO’S

MEXICAN SUNSET (B350) AT FREEBIRD