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CAFFEINE
What is caffeine?
Should I limit my caffeine intake?
Possible side effects of too much caffeine
Foods that contain caffeine
Tips to help reduce caffeine
What Is Caffeine?
Did you know caffeine is actually one of the world’s most commonly used
drugs? Caffeine is considered a mild stimulant and is a chemical found
in food. Coffee, tea and chocolate are the most common foods that
contain caffeine. Most people think they need caffeine to stay awake
or alert. It is true that caffeine gives you an energy boost and
it steps up your heart rate. However, that feeling is short-term
and will fade.
Everybody’s body reacts differently to caffeine. Some may not
notice any changes after drinking a caffeinated beverage and others may
notice changes. Your Health Care Provider may want you to drink or
eat less caffeine, especially if you are Pregnant, have Coronary Heart
Disease or a Peptic Ulcer.
Should I Limit My Caffeine Intake
There has been no evidence that caffeine in small to moderate amounts
causes negative health problems. The recommended amount of caffeine
per day is 200-300 milligrams (mg) a day. That is about the amount
found in 2 cups of brewed coffee per day. Caffeine does not build-up
or get stored in your body. If you drink or eat too much caffeine
your body expels it through urine, breast milk, saliva, or semen.
However too much caffeine can cause problems and make you feel funny.
Possible Side Effects of Too MUCH Caffeine
Drinking too much caffeine can be bad for you. After over eating
or over drinking caffeine-containing foods, you may experience the following
side effects. The following side effects may also be experienced
if you are have caffeine-withdrawal.
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Increased heart rate
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Increased blood pressure
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Increased rate of breathing
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Stomach problems
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Trouble sleeping (Insomnia)
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Anxiety
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Increased thirst
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Need to go to the bathroom more
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Flushed face
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Vomiting
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Shakiness
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Headaches
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Irritability
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Nervousness
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Trouble concentrating
Foods That Contain Caffeine
Coffee, 6 oz, brewed drip method = 100 mg
Coffee, 6 oz, percolator method = 75 mg
Coffee, instant, 1 rounded teaspoon = 60 mg
Espresso, 2 oz = 100 mg
Cola beverages, 12 oz = 35-50 mg
Mountain Dew, 12 oz = 54 mg
Instant tea, 8 oz = 25-30 mg
Unsweetened baking chocolate, 1 oz, = 58 mg
Chocolate, sweet, semisweet, dark , milk, 1 oz = 5 mg
Chocolate milk, 8 oz carton = 5 mg
Tips to Help Reduce Caffeine
If you are trying to reduce caffeine in your diet, follow these simple
steps to help you quit. Remember it is never a good idea to quit cold turkey.
It is better wean yourself off caffeine so you do not experience withdrawal
symptoms.
1. Mix half caffeinated beverages with half non-caffeinated beverages
to reduce caffeine.
2. Start by drinking a ½ cup less of caffeinated beverages everyday
until you are only drinking non-caffeinated drinks.
3. Try non-caffeinated versions of coffee and soda.
References: American Dietetic Association - http://www.eatright.org
Heart Center Online - www.heartcenteronline.com
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