Lately, many of my clients have been asking about alcohol—how much is too much, what the latest recommendations say, and whether even moderate drinking affects their health and nutrition goals. Some are cutting back, others are embracing ‘Dry January’ beyond just one month, and many turn to the internet for advice—only to find conflicting information. If you’re feeling unsure about what’s right for you, you’re not alone.
Here’s what you need to know about Canada’s new Guidance on Alcohol and Health, and how it might impact your choices. Keep in mind, this is general information—your dietitian can help tailor advice to fit your lifestyle and health goals.
The Latest Alcohol Guidelines: What’s Changed?
In 2023, the Canadian Centre on Substance Use and Addiction (CCSA) released updated recommendations based on new evidence. Their research shows that even small amounts of alcohol can increase the risk of serious health issues, including cancer, heart disease, and liver disease. The key takeaway? The risk starts to rise with more than two standard drinks per week—a significant shift from previous guidelines.
However, Health Canada has not yet officially adopted these changes and still advises
- women: no more than 2 standard drinks per day, and no more than 10 standard drinks per week
- men: no more than 3 standard drinks per day and no more than 15 standard drinks per week
According to the CCSA, those amounts now fall into the “increasingly high risk” category for chronic diseases like breast and colon cancer.
The Health Risks of Alcohol: What You Should Know
Drinking alcohol at any level carries some risk, and it’s important to make informed choices. Here are some key concerns I discuss with my clients:
- Increased Health Risks – Alcohol consumption is linked to a higher risk of cancer, as well as heart and liver disease.
- Hidden Calories – Alcoholic drinks can add extra calories, making weight management more challenging. Many people are surprised by how quickly those calories from alcoholic beverages add up.
- Digestive Discomfort – Alcohol can irritate your gastrointestinal tract, leading to bloating and discomfort. Keeping your intake low can help reduce these effects.
- Long-Term Impacts – Regular alcohol use can affect your sleep, mental health, and overall well-being. If you drink regularly, it’s a good idea to discuss this with your healthcare provider.
Dietitian’s Tips for Cutting Back on Alcohol
Reducing alcohol intake has clear benefits for your health, and it doesn’t have to feel restrictive. Here are some simple ways to drink less alcohol:
- ✔ Track Your Intake – Start by counting how many drinks you have in a week. Awareness is key.
- ✔ Set a Weekly Goal – Decide in advance how many drinks you’ll have and stick to it.
- ✔ Stay Hydrated – Alternate alcoholic drinks with water to pace yourself.
- ✔ Limit to Two Drinks Per Day – Even if you drink, keeping it within low-risk limits can help protect your health.
- ✔ Plan Alcohol-Free Days – Challenge yourself to take breaks, whether it’s a few days per week or a whole month.
Want to Learn More?
If you’re rethinking your relationship with alcohol, small changes can make a big difference. Need personalized advice? Let’s chat about what works best for you and your goals!
For more details on Canada’s updated alcohol guidelines, check out these resources:
- Government of Canada (2024) Low-Risk Alcohol Drinking Guidelines
- Canadian Centre on Substance Use and Addiction (2023) Canada’s Guidance on Alcohol and Health
- Rethink Your Drinking (2023)
- Dietitians of Canada, UnlockFood.ca (2022) Alcohol and Nutrition
Written by: Lucia Weiler, BSc, RD, PHEc – Award-winning dietitian and Owner, n4nn