Four Cocktails that won’t ruin your Summer Diet

I love a good cocktail. And to be honest, who doesn’t? Especially on a hot summer night. I asked Shana Pantirer, RD of F-Factor Nutrition (my nutrition Guru!) for some of her favorite drinks that won’t pack on the pounds. She had some pretty delicious suggestions. See below for her picks. I have to decide which one to drink first!

Blueberry Margarita

Margaritas may be friendly for the summer, but not so much for your waistline. The average one has about 750 calories, 56 grams of carbs, and NO fiber! This frozen, blue alternative blends frozen blueberries, tequila, lemon and lime juices, and a hint of light agave nectar for a lighter drink with a quarter of the calories and three grams of fiber. Blueberries are also rich in antioxidants, which is important for weight maintenance and disease prevention. Garnish with strawberries or raspberries for a fiber-rich, berry patriotic Fourth of July treat.X


Green Tea Martini

This classy cocktail uses refreshing iced green tea as the base. Combine one-part triple sec, two parts cold green tea, and four parts vodka. Green tea contains Catechin Polyphenols, which have been shown to increase energy expenditure and fat oxidation, inhibiting obesity and chronic disease risk. A higher metabolism and a smaller gut? I’ll drink to that!


Sake Ginger Sangria
Sake, a fermented rice wine, replaces the traditional red or white wine base for a Japanese twist on the Iberian cocktail, combined with pear chunks and fresh cut ginger. Pears are an excellent source of fiber, containing 5 grams per cup. Ginger is a known household remedy for upset tummies, aiding digestion and preventing nausea, but studies also show anti-inflammatory properties associated with regular consumption of ginger as well, which help aid weight loss. Combine one-part water to one part sake with half a glass of pear chunks, and garnish with ginger and lemon slices.


Sparkling Sangria
Get both a fiber and alcohol fix with sangria! The whole fruit chunks in the wine-liquor base provide fiber, vitamins, minerals, and antioxidants that you wouldn’t see in a normal glass of wine. Combine one bottle of Spanish wine (or two) with one-part brandy to three parts each of cherries, blueberries, raspberries, chopped nectarine, and sliced strawberries. A one-cup serving for 153 calories and 2.7 grams of fiber makes for a good glass. But flexibility makes for a better glass – use any cup-sized portion of fruit as desired, like chopped apples, oranges, and pears. Flexible, flavorful, AND fiber-ful? Now that’s a sweet cocktail!


For more great tips on how to keep your calories down and your fiber up, go to or on Instagram @f_factor

Leave a Reply