You’ve no doubt heard mixed reports on whether drinking alcohol in moderation is good for your health. What is the lowdown on those holiday libations?

According to Mary Meck Higgins, KSU nutrition specialist, alcohol consumption is a controversial topic. On the positive side, research shows that light to moderate drinking reduces risks for heart disease and stroke. In middle-aged and older men and women, light to moderate alcohol intake is associated with the lowest death rates from all causes.

Alcohol can also affect health in negative ways. Young adults benefit little from drinking alcohol. Among women of all ages, even one drink per day slightly raises the risk of breast cancer. Having more than one drink per day for women, or more than two drinks for men, raises risks for motor vehicle crashes, injury, violence, birth defects, high blood pressure, heart disease, stroke and cancer. Drinking excessive amounts of alcohol also reduces one’s ability to make good decisions.

Many people in the U.S. are overweight and would benefit by taking in fewer calories. Alcohol not only provides many calories, but since it lowers one’s inhibitions, people often eat and drink more than they would have if they hadn’t had any alcohol.

So is it bottoms up– or last call? If you don’t currently drink alcohol, health experts recommend that you don’t start. Some people should not consume alcohol, including those who cannot restrict their drinking to moderate levels; those who are taking medications that can interact with alcohol; children and teens; and women who may become pregnant, are pregnant or are breastfeeding.

Adults who choose to drink alcohol are advised to do so in moderation. Moderation means no more than one drink per day for women or two drinks per day for men. One drink is defined as 12 ounces of regular beer, 5 ounces of wine or 1.5 ounces of 80-proof distilled spirits. Sip alcohol slowly and consume with food to slow its absorption.

If you do choose to drink, avoid drinking alcohol before and during driving.

Besides its negative health effects, alcohol also provides many “empty” calories– calories that do not include any accompanying nutrients. Sugary mixed cocktails provide 300 or more calories per drink. Even 1.5 ounces of distilled liquor, a glass of wine or a lite beer can set you back 100 calories. The following list shows the calories found in one cup of four popular cocktails:

8 oz. Margarita- 397 calories

8 oz. Eggnog with rum- 402 calories

8 oz Strawberry Daiquiri- 417 calories

8 oz. White Russian- 494 calories

For fewer calories at your holiday party, choose a small glass of lite beer or dilute wine with club soda or diet lemon-lime soda. Or celebrate the season with an alcohol-free fruit juice spritzer or a lowfat cup of gourmet coffee instead. Have a safe and healthy holiday!

Linda K. Beech is Ellis County Extension Agent for Family and Consumer Sciences.