By Jennifer Cassetty, M.S.

Caffeine is a drug that acts as a central nervous system stimulant and a diuretic. Caffeine is present in coffee, tea, soft drinks, cocoa, chocolate, and kola nuts. There is no human requirement for caffeine in the diet. Although caffeine is safe to consume in moderation, it may negatively affect one‘s health and nutritional status. As an appetite suppressant, caffeinated beverages may be replacing nutrient dense foods such as fruit juices and milk.

Excessive caffeine intake can lead to an increased heart rate, diuresis (excessive excretion of fluids), nausea and vomiting, restlessness, anxiety, depression, tremors and difficulty sleeping. It is beneficial to cut back on your caffeine intake gradually to prevent any symptoms of withdrawal. Sudden cessation of caffeine intake may cause headaches, drowsiness, irritability, nausea and vomiting, and other symptoms.

You should consider cutting back caffeine intake if you are consuming caffeinated beverages in place of juice or milk or your intake is more than 200 to 300 milligrams a day (about 2 cups of coffee). Start slowly by mixing half a cup decaffeinated and half a cup regular coffee. Or replace your afternoon soda with a glass of juice — you‘ll get more nutrients without the caffeine.

Alternative Beverages:

• Fruit juice with seltzer water, or drop a slice of lime in your glass for flavor; mix fruit and ice in the blender for a cool slush.
• Freeze fruit juice into cubes and add to your glass of water.
• Fruit juice popsicles also provide a flavorful twist.
• Another thirst quencher is flavored decaffeinated iced tea or green tea.
• Water, of course, is always the best way to cut out caffeine as well as stay hydrated. The best part about water is that it‘s always available and it‘s FREE.

There are many varieties of teas available from fruit to herb — just be sure to check labels for added sugars, which can increase calories. When you look at the options, choose fruit juice, decaffeinated teas and coffees, and water. When using a little imagination, quenching your thirst caffeine-free is easy.

For additional information please contact NIFS at 317.274.3432.