Caffeine, how much, how often- Summer Fitness Challenge 2013 Nutritional Tip

Thanks again to Andrea Miller, Registered Dietician for this weeks Nutrition Tip!

Oh for the love of coffee! (or tea, if you are like me!)- but how much is safe while you are breastfeeding?

Caffeine is a chemical that is found naturally in the leaves and seeds of various plants. Natural sources of caffeine include coffee beans, cocoa beans, kola nuts, tea leaves, yerba mate and guarana.

Caffeine excites the central nervous system. It also improves alertness for short periods of time.
Some people are more sensitive to caffeine than others. For these people too much caffeine can cause: trouble sleeping, anxiety, irritability, nervousness,  rapid heart rate or headaches. Caffeine in breast milk can cause similar symptoms in your baby.

Up to 300mg of caffeine, daily is considered safe, while pregnant or breastfeeding. This is the equivalent of 2  8oz cups of coffee or 6 cups of black tea!

The chart below provides caffeine content of some common foods and beverages! Choose carefully.

Caffeine in Foods and Drinks
Food or Drink Amount of Caffeine (mg)
Coffee (6 oz/200 mL)
Percolated 72-144
Filter drip 108-180
Instant 60-90

Tea (6 oz/200 mL)
Weak 18-24
Strong 78-108
Iced Tea (sweetened) 15-67

Some varieties of pop (one 12 oz can /355ml) 28-64

Chocolate bar (2 oz/60 g)
Milk Chocolate 3-20
Dark 40-50

If you are a tea drinker, be careful of some herbal teas! 

Some herbal teas, such as Chamomiles, aren’t good to drink when you’re pregnant or breastfeeding. 

Herbal teas generally considered safe if taken in moderation (2 to 3 cups per day): citrus peel, ginger, lemon balm, orange peel, rose hip. 

Avoid teas with Aloe, Coltsfoot, Juniper Berries, Pennyroyal, Buckthorn Bark, Comfrey, Labrador
Tea, Sassafras, Duck Roots, Lobelia and Senna Leaves.

For more information please contact Andrea Miller