Are you ready to give “Dry January” a try? You’re not alone – it’s been a movement for about a decade. Benefits include better sleep, improved mental clarity, fewer calories, saving money and more1. We make it easy to skip the alcohol, but not the flavor, with these swaps.

Gin: Gin features herbal, juniper and citrus flavors. Mix juniper berries, a cinnamon stick and fresh orange peel in water. Let it soak overnight and then strain it. The liquid captures the classic flavors of gin.

Red wine: Red wine tends to be fruity with a bitter, sour taste. Mix equal parts of tart cherry juice and cranberry juice as a variation. Serve in a wine glass for a similar experience. This swap has about 25% fewer calories than the average glass of red wine. Plus, it adds a dose of antioxidants.

White wine: White wines tend to have a crisp, citrus taste. For a similar taste, mix equal parts white grape juice and soda water in a wine glass. Finish with a splash of lemon juice for that fresh citrus flavor.

Bourbon: This spirit features notes of vanilla, caramel and oak. A nonalcoholic version of a classic cocktail, the old fashioned, requires just a few simple ingredients. See how in the recipe below.

Rum: Rum tends to be spicy with a bit of a kick. Add a splash of rum extract* to your mixer for a simple swap. Start with a teaspoon and adjust to your taste preference. Try this with a rum and cola, mojito or piña colada. For a hint of spice, add freshly grated ginger or ginger beer soda.

*Aromatic bitters/rum extracts do contain alcohol. They do not add significant alcohol to the full drink. Choose alcohol-free bitters/extracts to avoid it.

An old fashioned cocktail set on a table in the sunlight

Nonalcoholic old fashioned 

Makes: 2 servings
Prep: 15 min    Cook: 5 min


  • ½ cup + 1 tsp water
  • 1 black tea bag
  • 2 tsp dark brown sugar
  • 4 dashes aromatic bitters
  • 6 ice cubes
  • 2 orange slices
  • 2 maraschino cherries


  • Boil water and pour over tea bag.
  • Let steep for 10 minutes. Discard tea bag.
  • Add a teaspoon of brown sugar to two drinking glasses.
  • Add two dashes of aromatic bitters into each glass.
  • Add ½ teaspoon of water to each glass and stir until sugar is mostly dissolved.
  • Add three ice cubes to each glass and top with ¼ cup chilled tea.
  • Garnish each with an orange slice and maraschino cherry.


(Serving size: 1 drink)

Calories: 30; Total fat: 0g; Saturated fat: 0g; Sodium: 51mg; Cholesterol: 0mg; Total carbs: 7.4g; Fiber: 0g; Sugars: 6g; Protein: 0g; Potassium: 15mg

Speak with a dietitian today

A gin and tonic cocktail sitting on a wooden table with a lime and cinnamon stick garnish

Nonalcoholic gin & tonic

Makes: 2 servings
Prep: 7 min + at east 8 hours in refrigerator Cook: 5 min


  • 1 cup water
  • 1 Tbsp dried juniper berries or 1 sprig fresh rosemary
  • 1 (4-inch) piece of fresh orange peel
  • 1 cinnamon stick
  • 6 ice cubes
  • 1 cup tonic water*
  • 2 lime wedges
*Use diet tonic water to lower calories and sugars.


  • Boil water and let cool for one minute.
  • Add in juniper berries or rosemary, orange peel and cinnamon stick.
  • Transfer to container with a lid and refrigerate overnight or at least eight hours.
  • Strain liquid and set aside.
  • Add three ice cubes to two drinking glasses.
  • Pour ½ cup of infused water into each glass.
  • Top with tonic water and lime wedge.


(Serving size: 1 drink)

Calories: 50; Total fat: 0g; Saturated fat: 0g; Sodium: 115mg; Cholesterol: 0mg; Total carbs: 22g; Fiber: 0g; Sugars: 11g; Protein: 0g; Potassium: 21mg

Cheers to your nonalcoholic, and delicious, swaps.

Speak with a dietitian today

It’s always a good time to get organized and work on your clutter. If your digital world needs cleaning, check out these tips that will allow you to rest easy.

Published January 4, 2023

SOURCE:1Psychology Today


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