One of my favorite holidays is two days away. Those of us who love the color green, shamrocks, Guinness and the pub scene are eagerly awaiting St. Patrick's Day.

You are probably wondering why a long-distance runner and nutrition student would tell you how awesome it is to partake in St. Patty's Day festivities. After all, as Irish entertainer Alex Levine once said, "Only Irish coffee provides in a single glass all four essential food groups: alcohol, caffeine, sugar and fat."

The reason is the potential health benefits of alcohol and Irish foods.

In recent years, studies have indicated alcohol may lower the risk of heart disease in both men and women. Dark beers contain flavonoids -- antioxidants that may reduce the harmful effects of LDL, or "bad" cholesterol in the body.

Of course, that doesn't give you the green light to pound endless pints of any dark-looking beer. All alcohol consumption should be done in moderation. One drink per day for women and two drinks per day for men is considered moderate.

Keep in mind that the red cups we like to fill up at the keg are not the recommended serving size. A serving of one drink is considered to be a 12-ounce beer or wine cooler, five ounces of wine or 1.5 ounces of distilled spirits.

Traditional foods in the Irish diet are not only delicious but also rank among the most nutritious. Cabbage, carrots, parsnips, kale and potatoes are all wholesome eats, although they lose their healthy points when they're saturated with cream and butter, which adds fat and cholesterol.

But have no fear: Any lass or lad can still enjoy a hearty Irish meal with a few changes to an original recipe.

For instance, Irish soda bread can be turned into a great complex carbohydrate. To make whole-wheat raisin soda bread, substitute one cup of all-purpose flour (in the original recipe) with one cup of whole-wheat flour. Or, if you want to eat some potato pancakes, substitute regular sour cream with a low-fat version or unsweetened applesauce.

If you're not into the traditional St. Patrick's Day staples, get festive with other green -- and healthy -- foods. For instance, have a mixed-greens salad. Cut a kiwi in half and eat the insides with a spoon, or slice up an avocado, which is full of healthy fats. And pasta lovers can exchange a plain pack of noodles for a tasty spinach flavor.

The key, as always, is to eat, drink and be merry -- in moderation.