Common diet mistakes: Getting healthy "Not-to-do's"

Most people are spread so thin coming up on the holidays–between last minute projects at work, holiday shopping and decorating, and extra planning for holiday parties–that it is no surprise many turn to caffeine to boost their energy.  As you read in my previous post, energy drinks can come with some negative consequences, but when you look at caffeine alone, you may not come off so bad.

Caffeine has been included in the human diet for centuries without extreme long term effects.  There are many sources of caffeine including coffee, tea, chocolate, soft drinks, and energy drinks.  Caffeine has been studied extensively over the years and has not been proven to promote any significant health risks.  It may, however, have some side effects in certain individuals such as upset stomach, a mild diuretic effect (water loss), slight increases in blood pressure, anxiousness and very slight calcium loss.  These effects are minor in most individuals.  Caffeine in moderation does not increase the risk for osteoporosis, contrary to popular belief.

How much caffeine does your favorite source have?

Coffee (8 oz serving)

• Brewed, drip method- 60-120 mg
• Percolated- 60-85 mg
• Decaffeinated- 3 mg
• Espresso (1 oz)- 30-50 mg

Tea (8 oz serving)

• Brewed- 20-90 mg (40 average)
• Instant- 28 mg
• Iced- 25 mg

Soft Drinks (8 oz serving)

• Caffeinated- 20-40 mg

Energy Drinks (8 oz serving)

• Typical- 80 mg

Chocolate Beverage (8 oz)

• Hot Cocoa- 6 mg
• Chocolate Milk- 5 mg

Chocolate (1 oz)

• Milk Chocolate- 6 mg
• Dark Chocolate- 20 mg
• Baker’s Chocolate- 26 mg
• Chocolate syrup- 4 mg

Caffeine content depends on type of preparation, length of brewing, and portion size.

Caffeine has been studied in athletes and has been shown to increase athletic performance in some studies in some sports. It has not been thoroughly studied among elite athletes.  Keep in mind that the caffeine consumption is minimal, such as a cup of coffee about an hour before an event. Also remember to drink plenty of water if you are consuming caffeine! Another thing to keep in mind in regards to caffeine (especially coffee drinks) is caloric consumption.  Some of your favorite coffee house drinks can rack in the calories very quickly!