Alcohol & zero alternatives

---

Drinks may be flowing in December, are you worried about overdoing it? Try these tips:

• Space them out: Alternate alcohol with water or bubbly water, to reduce overall alcohol and keep you hydrated.
• Pouring at home? Know your serves: 100mls wine & sparkling, 30mls spirits, 285mls beer (less than a stubby), 425mls light beer, 285mls cider.
• Limit cocktails, they are very high in sugar and contain multiple standard drinks.
• Be the nominated driver: If you have lots of parties, can you go alcohol free for some?
• Try zero alcohol options: a great alternative to alcohol. Check the labels before buying as remember they may also be high in sugar and added chemicals. We found these good options:
• Dash peach infused sparkling water
•  Polka botanical non-alcoholic spirit
• Iced tea homemade e.g. with a teabag and sparkling water

I’m breastfeeding, can I drink alcohol?
The safest option whilst pregnant and breastfeeding is to avoid alcohol altogether, as it can reduce breastmilk production and impact baby’s growth and development. Alcohol is present in breastmilk in the same levels as the bloodstream and it takes approximately 2-3 hours for the mother’s body to clear the alcohol in one standard drink. This time increases with each drink consumed. So if choosing to consume alcohol, wait around 2 hours before breastfeeding. Any milk expressed before the 2-hour window will need to be discarded, as it is not safe for the baby to consume. If there are times where a mother plans on drinking more than one standard alcoholic drink, plan ahead and express some breast milk beforehand to feed baby during this time. Below are two links to resources for further information:

• NHMRC Infant Feeding Guidelines
• Feed Safe App

By Emma McShane, Dietitian & Nicole Bando, APD, IBCLC
​