Experience has taught us that drinking on an empty stomach is a decidedly bad idea, as the risk of texting “hey u up” to your ex. But conversely, eating a bunch of wholesome, real foods will help you drink more, stay up longer, ward off a hangover, and keep generally regrettable behavior at bay.

We spoke to several registered dietitian nutritionists to find out exactly what to eat before you go out drinking. With the holiday season here now, remember this list before you take on the bottle.



Low-fat yogurt

Low-fat yogurt is more than a sad office lunch when you’re feeling lazy to pack a meal like a real grown-up do. Yogurt is actually a great snack option before you go out drinking. Top the creamy stuff with a sprinkle of granola and you’ll get all the important macronutrients in one dish: carbs, protein, and fat. It’ll literally stick to your gut, as the food will digest slowly over four to six hours.



High Protein Meats

Pump up your protein intake. Each chicken, lean meat or fish, the best of which is salmon. Alcohol depletes your body’s vitamin B-12 levels, but salmon has super-high levels of said vitamin  (and omega 3’s, because this piece of fish is a gosh darn overachiever). The nutritionists we spoke to all agreed that those B-vitamins “have many physiological functions in the body,” that include the promotion of short-term memory and general neurological function.



The incredible, edible food that definitely came before the chicken is not only one of the best foods to cure your hangover, it’s also one of the best foods to eat before you do things that cause you to get one in the first place. That’s due to its essential amino acids needed to help break down some of the alcohol.





The green, pear-shaped fruit you can mash to make the perfect guacamole is loaded with healthy fats, which are “digested more slowly than carbs.


Like avocado, almonds or almond butter is chock-full of good fats, and will help slow the absorption of alcohol into your bloodstream.



Low-fat Milk

Moo juice remains a reliable source of top-notch protein with a biological value just shy of that found in an egg. The fat in milk will help you absorb the fat-soluble nutrients like vitamin D present in the great white. Studies show that cows raised using organic farming methods produce milk richer in a range of nutrients, including body-friendly omega fats.

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